4.5.24 Workout of the Day

❤️The Friday Ladies ❤️

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

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
A. On the every 3:00 x 3
300 m run
10 Srtict Pull-ups
15 Pushups

-Rest 3 minutes-

B. For Time
50 Strict Press (95/65)
[Every time you break perform 1 Rope Climb.]

Interval
Conditioning
3 RFT
1 Round “DB complex”
25 GHD Sit Ups to Parallel or V-Ups
50 Wall balls (14/10) [Go light & low!]
1000 m run

1 Round of “DB Complex”
30 DB Deadlift
20 DB HPC
10 S2OH

DB weight (50/35’s)

-Modify volume & ramp up intensity to sub 12 minute/round.-