Warm Up
Row 2 minutes (No Straps)
Then 2 Rounds of:
- SA KB Front Rack & Farmer Carry x 100ft per
- SA OH Walking Lunge x 50ft per
Workout of the Day
Performance
A. 5 Sets
- Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets.
B. 5 Sets
- Hang Clean (Mid Thigh) + Clean – Rest 2 minutes between
C. Complete as many rounds and reps as possible in 8 minutes of:
- Deadlift x 3
- Hang Power Clean x 2
- Shoulder to Overhead x 1
-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: Deadlift x 4-6 @ 31X1 – Rest 60 seconds
- A2: Banded Face Pull x 12-15 @ 21X1 – Rest 60 seconds
- A3: SA Farmer Carry 100ft per – Rest 60 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
- Assault Bike 10 Cals
- Alt DB Snatch x 10 + 2 Alt OH Reverse Lunge
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
