Workout of the Day
Fitness
A. Five sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 45 seconds
Supine Chinese Planks x 45 seconds
Rest 45 seconds
B. In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters
 
Performance
A. Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)