Workout of the Day

A. 7 Sets 3 Position Snatch – High Hang, Mid Thigh, Floor – rest 2 minutes between B. For Time Hang Power Snatch x 20

A. 3 Rounds Jump Rope 60 seconds SA DB Deadlift x 5 (L) SA DB Hang Power Clean x 5 (L) SA DB Press x

A. 3 Sets Run 150m Half Kneeling Shoulder CARs x 3-4 per Wall Walk to Nose to Wall HS Hold x 30sec Supinated Hang x

A. 3 Rounds Erg 1 minute Bent Over Thumbs Up Reverse Fly x 12 Drop Lunge to Knee Lift x 10 Quadruped Alt. Shoulder Taps

A. Every 2 Minutes for 18 Minutes (3 sets of each): Station 1: Muscle Up x Max Reps in 45 seconds (or 3 Rolls to

A. 8 Sets Mid Thigh Hang Power Snatch + Snatch + OHS B. 4 Sets Against a 3 minute clock: Row or AAB x 15/12