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Thursday, January 19th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press)
Station 3 – Strict Pull-Ups x 8-12 reps @ 21X0

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches

 

Performance

A.
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)