Workout of the Day:
A. Sumo Deadlift 3,3,3,3,3 (work to a tough 3)
B.
3 Rounds
1Min Max Slam Ball
1 Min Max KB Snatch or Alt Single Arm KBS
1 Min Max Cal on AD
1 Min Max Frog Hop
Competiton:
A. 3×1 High Hang Snatch, Hang Snatch, OHS (heavier than last week)
B. 3×1 High Hang Clean, Hang Clean, Front Squat (heavier than last week)
C. Bench Press 4×4 @ 80% (use the 1 rep you got last Friday)
D. For Time: (no rack)
1000m Row
Push Press 20 Reps 115/75
750m Row
Push Press 15 Reps 135/95
500m Row
Push Press 10 Reps 155/105
250m Row
Push Press 5 Reps 185/115