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Workout of the Day

PM: Sn DL + Clean DL + Power clean, battery + Loaded carry + Core/Unilateral

AM:
30 min @ 75-80%:
500m-1000m-1500m…row
1 mile-2 miles-3 miles…assault bike

PM:
A. Snatch pull w/ 1s pause below-the-knee and 1s pause above-the-knee
5×1.1; Building; Rest 90-120s

B. Clean pull w/ 1s pause below-the-knee and 1s pause above-the-knee
5×1.1; Building; Rest 90-120s

C. EMOTM 12:
1st: 30-45s suitcase carry, right – tough
2nd: 30-45s suitcase carry, left – tough
3rd: 30-45s wall-facing handstand hold – nose and toes on wall
+
(Rest 5 min)
+
EMOTM 12:
1st: 30-45s Sorensen hold
2nd: 20-30s hollow hold
3rd: 30s double KB front rack hold in bottom of squat, tough weight – elbows off of knees

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