Warm Up
Row, Bike or Ski 2 minutes
Then, 1 Round:
- Good Morning x 10
- Dislocate x 10
- OH Squat x 10
Then, 2 Rounds:
- Halting Clean Deadlift x 5
- Hang Power Clean (Mid Thigh) x 5
- Front Squat x 5
Workout of the Day
A. 5 Sets:
- A1. Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat x 1.1 – Rest 5-10 seconds between reps of the complex
- A2: Tall Box Jump x 1.1.1 – Step Down, rest 2-3 seconds between jumps. – Rest 2 minutes between sets.
B. 4 Sets:
- Push Press x 3-4 – Rest 90 seconds
C. Complete 100 Alt. DB Snatch for time (50/35). Every minute on the minute, perform 5 Burpees. The workout starts with 5 Burpees.
GPP
A. 4 Sets:
- A1: Deadlift x 6-8 @ 3011 – Rest 60 seconds
- A2: SA KB Front Rack + Overhead Carry x 100ft per – Rest 60 seconds
- A3: Alt Box Step Up w/ Goblet Hold x 10 – Rest 60 secondsA4: Hollow Rocks/Hold 30 seconds – Rest 60 seconds
