Workout of the Day

Fitness & Performance

A. Movement Prep
1. Rowing: 10 A/10 A+B/5 ¼/5 ½/5 Full
2. 2 sets of: 5 Sandbag Lift/10 Strict Press (bar)/20 second Hang 

B. 4 rounds for max reps of:
Minute 1 – Row
Minute 2 – Shoulder-to-Overhead (95/65lbs)
Minute 3 – Sandbag Hold
Minute 4 – rest 

C. Optional Gymnastics Practice

 

Competition

A. Skill Development
- Snatch: 20 minutes
-Clean & Jerk: 20 minutes
-Gymnastics: Toes-to-Bar, Double-Unders, Muscle-Ups, Pull-Ups (C2B!!!)
*Choose one of the above options based on how you are feeling AND which needs the most attention. 

B. Conditioning
Freestyle!

 

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