Workout of the Day
A.
Three sets for movement efficiency, not time, of:
10 Kipping Handstand Push-Ups
10 Chest-to-Bar Pull-Up
10 Alternating Pistols
10 Alternating DB Snatch (70/50 lbs)
B.
Take 10-15 minutes to build to your starting weight (and maybe a bit more) for the 3-RM Overhead Squat event.
C.
Every minute, on the minute, for 3 minutes:
225/135 lb Squat Clean x 4 reps
Perform these reps as quickly as possible.
D.
At “Jackie” pace:
1000 Meter Row
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A. Complete
B. Built to 255
C. :14/:15/:14
3:27ish
A. Done. Snatch and pistols feel great.
B. 255-265-275-285×1 (only wanted to try the one. Just a confidence boost.)
C. Added a 3 step side step after each set.
D 3:34.7. Glutes smoked after the squats, but that’s a solid row for me.