WORKOUT OF THE DAY
STRENGTH
10 min EMOM
2 Hang Snatch + 2 Snatch Balance @ 50-60% of your 1RM Snatch
CONDITIONING
18 min EMOM (every 3 mins)
3 Power Snatches 40/30kg
6 Pull-ups
9 Box Jumps
10/8 cal Bike
20 sec Handstand Hold
***RX+ Pull-ups = Muscle ups; Handstand Hold = 10m Handstand Walk
7.15pm STRONG PERSON CLASS
**STRONG PERSON Circuit**
Rotate through stations every 3 mins, for 24mins.
1) 1 min Deadball Ground to top of Box
2) 60m Farmers Carry (with heavy dumbbells or kettlebells)
3) 100m Heavy sled drag (from garage door to Gadget Geeks ramp and back)
4) 20m Yoke carry @ 1.5 times bodyweight
