Warm Up
Run or Row 250m
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Hi/Lo Plank 30 Seconds
- Wall Walk x 1 (SLOW)
Then 2 Rounds w/PVC of:
- Dislocate x 9
- OHS x 7
- Snatch Balance x 5
Workout of the Day
A. Every 2 minutes, for 10 (5 Sets):
- Power Snatch x 3 + OHS x 1 @ 31X1
B. 4 Sets – Deadlift
- Set 1 – 10 reps @ 50%
- Set 2 – 10 reps @ 55%
- Set 3 – 8 reps @ 60%
- Set 4 – 8 reps @ 65%
Rest 2 minutes between.
C. Complete as many rounds and reps as possible in 12 minutes of:
- Run 250m
- OHS x 10 UNBROKEN
-post rounds + reps and the load used for OHS to the whiteboard.
