Dave
WORKOUT OF THE DAY
Wellness
1. Low Power Hang Snatch (Below the knee) 1-1-1, 4×1
Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics.
2. 3 Rounds for total reps:
1:00 ME Single Unders
1:00 ME OHS 65/45
Fitness
1. Low Hang Snatch (Below the knee) 1-1-1, 4×1
Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics.
2. 3 Rounds for total reps:
1:00 ME Double Unders
1:00 ME OHS 95/65
Performance
GYMNASTICS
Pull up Complex – 5 sets of:
Min 1. MAX C2B Pull ups to 30 secs
Min 2. 30 secs of hollow rocks
Min 3. Strict Chin ups
Rest 90 secs
WL
Low Hang Snatch (Below the knee) 1-1-1, 4×1
Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics.
METCON
3 Rounds for total reps:
1:00 ME Double Unders
1:00 ME OHS 95/65
ACCESSORY
a. Bent DB Row: 3×8
b. Evil Wheels: 3×10
ENGINE
15min Warm Down on the Bike