Workout of the Day
-Weightlifting-
Snatch Pull + Hang Snatch (knee) + Snatch
Find 1+1+1RM (10 minute cap)
90% x 1+1+1 x 2 sets
-Conditioning-
“DT”
Five rounds for time of:
12 Dead-lifts, 155/105
9 Hang Power Cleans, 155/105
6 Shoulder to Overhead, 155/105
-Skill-
As many rounds as possible in 5 minutes of:
Alternating Pistols, 4 reps
Unbroken Toes to Bar, 4 reps
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Workout of the Day
-Conditioning-
For time:
30 Overhead Walking Lunges, 45/25 pound plate
30 Pull ups
30 Sit ups
300 Double Unders
30 Sit ups
30 Pull ups
30 Overhead Walking Lunges, 45/25 pound plate
*Time cap: 17 minutes
-Strength-
Five sets:
Dead-lift x 1 rep (not a 1RM)
superset with
Bar Dips – 7-10 reps
*Alternate between movements every 90 seconds.
*Choose new dip rep scheme based on ability to use least amount of assistance and going unbroken.
-Optional Midline-
Kettlebell Farmer’s Hold, accumulate 3.5 minutes
*Carry 2/1.5 pood in each hand.
Post all results to Triib and/or comments
Keep pushing so you can see the results you want.
