Warmup:
10 min bike
+
3 rds
300m row
10 single SB deadlifts each side
10 burpee alt box step ups
+
3 rds
5 strict pull-ups
10 push-ups downward dog
15 hollow rocks
+
3 rds
:30 hard row (adding :15 each round)
5 squat box jumps
10 Superman rocks
Am
A. Power Clean – heavy tng double for the day. 14-16 min
B. Deadlift – up to 88% for a double at max.
C. :30 sprint stations with :10 transition between stations
:30 ski erg / rower
:30 box jumps (no opening hip)
:30 alt pistols
:30. No push burpees
Rest 2:30 between rds x 4
Pm:
20 min clock
On a 20 min running clock, each athlete completes the following:
Workout 2: Minute 0-2 : 1 Set Of Max Unbroken Toes-To-Bar
–
Workout 3: At the 2:00 mark 2,000m Row Time Trial
–
Workout 4: With Remaining Time 1RM Snatch
D. Becomplete
- 3×15 weighted ghd situp
- 3×25 reverse hyper @20% back squat
- Russian med ball twist. 4 x 10-12 rotations
- Waiters Carrys. Light and controlled 60′ sections x 3-4 each side
- Crossover Symmetry