4.12.24 Workout of the Day

Friday 830 AM

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Birthday(s)
Happy Birthday Dennis B. & Brandon Stavola

Barbell
Strength
3- Position Power Snatch
On the every 1:30 x 7
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch

Conditioning
2 rounds
25 Strict Supinated Pull Ups
50 Ring Push Ups (OR Dumbbell Push Ups)
75 v-ups

Interval
Conditioning
Team of 2, For max reps

AMRAP 10
Partner 1: 200 m run
Partner 2: Max SDHP (53/35)

-rest 2 min-

AMRAP 10
Partner 1: 12/9 Calorie Ski
Partner 2: Max updowns

-rest 2 min-

AMRAP 10
Partner 1: 12/9 Calorie Bike
Partner 2: Max V-Ups

Switch when both partners are done with each movement.