Warm Up
Row or Assault Bike 3 minutes
Group PVC Drills
2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Then 2 Rounds of:
- Hang Power Snatch x 5
- Snatch Grip Push Press x 5
- Snatch Balance x 5
Workout of the Day
A. Every 90 seconds, for 6 minutes (4 sets):
- High Hang Snatch (Pockets) x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
- Hang Snatch (Mid Thigh) x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
- Snatch (Floor) x 1 rep @ 80+% of 1-RM Snatch
B.
For max calories:
- 3 Minutes of Assault Bike or Row
Rest 4 minutes until the running clock reaches 7:00, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
- Pull Up x 5 (Strict if possible)
- HSPU x 10
