Workout of the Day

Fitness

A. Movement Prep
1) General Warm-Up
2) Two sets: 20 second Plank, 20 second Hang
3) Two sets of: 5 Burpees, 10 second Ring Support, 10 second Handstand

B. For 20 minutes, cycle through the following:
5 Ring Dips @ 21X1 (or 15-30 sec Support)
8 DB Rows @ 21X1
30 second Handstand

C. Death by Burpees
*Minimum of 12 minutes
**If you tap out before 12, continue to minute 12 in an on the minute format. 

 

Performance

A. Fitness A,B, C

B. Every minute, on the minute, for 5 minutes:
1 High-Hang Snatch + 1 Hang Snatch + 1 Snatch Balance

C. 2 High-Hang Snatch + 1 Hang Snatch, build to today’s heavy set

 

Competition

A. 1 Pull (2” off ground, above knee, high-hang) + 1 High-Hang Clean + 1 Clean + 1 Split Jerk @ 50-60%, 6 sets of 1 rep; rest 2 minutes

B. Bench Press @ 31X1, 4 sets of 3 reps @ 60%; rest 3 minutes

C. Deadlift, 4 sets of 3 reps @ 65-75% (fast); rest 2 minutes

D. Every minute, on the minute, for 15 minutes:
Minute 1 – 10 Chest-to-Bar Pull-Ups
Minute 2 – 15 Ring Dips
Minute 3 – 300/250m Row

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