Workout of the Day

Part 1) Do exercise “A” by feel. Rest as needed

– A) 3 x 10 Behind neck Jerk Grip strict press https://www.youtube.com/watch?v=6zlebSJGwuI -anything more than the bar counts as a set -find “relaxed,” quality overhead position and hold 2 seconds Those with pain or mobility issues getting barbell behind neck or back can use dumbbell full range shoulder press https://www.youtube.com/watch?v=Zrzv4i1fuwg

Part 2) Alternate between B and C for 4 rounds

-B) 5 reps snatch lift off https://www.youtube.com/watch?v=8rTJiNAP_zU -Pause for 3s at the launch position per rep. Take your time and do a real 3 s with good posture. Posture is where the work is today

-C) 5 reps Snatch Grip Romanian Deadlift https://www.youtube.com/watch?v=OKBZcpVt-hE Get as low as possible from standing without back rounding and/or shins angling forward Use a low enough weight to maintain above standards

Part 3 =  AMRAP 10 min (but go slowly)

-5 slow slant board jefferson curl. No more than 15% bodyweight https://www.youtube.com/watch?v=jxgSlapUPBU

-5 full range pull over. No more than 20% bodyweight https://www.youtube.com/watch?v=RZcQmaGiJn8

-5 external rotations each side . No more than 8% bodyweight https://www.youtube.com/watch?v=g2SpE-5QjiI “

on a 35 minute clock

Minute 0-10

-1 mile Run

Minute 10-25

-50 Cal Row

-150 Double unders

-50 Cal Bike

Minute 25-35 -1 mile Run

If runners are slower than 10 minute mile, then run for 10 min. So have runners start heading back to the gym by the 4.5 minute mark. Members can break up the row, jumprope, bike portion if they are struggling with the volume, for example, try 2 rounds of -25 cal row -75 double unders -25 cal bike Don’t worry if you don’t get through two rounds. Just move continuously until the 25 minute mark.