Heyday Elite Fitness Blog

Bench and Row

Workout of the Day:
A1. BO Single Arm Row 3×5-8 Reps
A2. Negative Pull Up 3×3-6 Reps @X131
B. AMRAP 30
1000m Row
10 Bench Press @60%-70%
* Some people may have to do floor press.
Competition:
Warm Up:
2×10 Pass Through
3×5 OHS
3×3 Snatch Balance (building)
Mobilize 2-5min
A. Snatch EMOM
minute 1 – 7 Snatches
minute 2 – 6 Snatches
minute 3 – 5 Snatches
minute 4 – 4 Snatches
minute 5 – 3 Snatches
minute 6 – 2 Snatches
minute 7 – 1 Snatch
B. Condo
4 Rounds
30 OHS 75/55
10 Burpee Box Jumps @20”
400m Run

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