Workout of the Day: 10-24-14 Friday

Warm Up

50 Thick Rope Partner Singles (25 each)

200m Partner Carry

50 “Pumpkin Tosses” (20#/14#)

200m Partner Carry

PARKLAND

Olympic

1) 3x 10 – KB/DB Snatch 

2) Snatch Progressions with PVC or BB (if applicable)

Conditioning

For time:

30 Snatches (95#/65#)

Run 800m 

**10 minute cap

SUBU | NORTH SHORE

Olympic

*Review the “Power Position” & receiving the BB overhead with hips back not knees 

forward 

Then;

12 minutes to establish a 1RM Snatch Complex

*2 Hang Power Snatch + 1 OHS 

Conditioning

“Altered Isabel”

30 UB Snatches (115#/75#) (135#/95#)

*each drop removes 3 reps from your total 

**10 minute cap