Warm Up
Row or Bike 2 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- SA OH Carry 50ft per
- Hang 30 seconds
Workout of the Day
Performance
A. 5 Sets
- Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets.
B. 5 Sets
- 3 Position Clean – High Hang (Pockets), Mid Thigh, and Floor – Rest 2 minutes betwen sets
C. Complete as many rounds and reps as possible in 10 minutes of:
- 1 Deadlift
- 1 Hang Power Clean
- 1 Front Squat
- 1 Shoulder to Overhead
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
GPP
A. 4 Sets
- A1: SA KB Push Press x 6 – Right
- A2: SA KB Front Rack Carry x 50ft – Right
- A3: SA KB Push Press x 6 – Left
- A4: SA KB Front Rack Carry 50ft – Left
B. 4 Sets
- B1: SA KB Deadlift x 6 – Right
- B2: SA KB Farmer Carry 100ft – Right
- B3: SA KB Deadlift x 6 – Left
- B4: SA KB Farmer Carry 100ft – Left
C. Complete as many rounds and reps as possible in 10 minutes of:
- DB Deadlift x 1
- DB Hang Power Clean x 1
- DB Front Squat x 1
- DB STO x 1
-Add 1 rep to each movement after completing each round. You must perform 5 burpees any time the DB’s settle on the ground. Loading: Men 50lbs, Women 35lbs per hand.
