Workout of the Day

A.
2 Sets of:

Max Reps in 2 Minutes: Power Snatch (115#/75#)

Rest 1 Minute

Max Reps in 2 Minutes: Wall Ball (20#/14#)

Rest 1 Minute

Max Reps in 2 Minutes:  Burpees Over Barbell

Rest 1 Minute

Max Reps in 2 Minutes:  Kettlebell Swings (24kg / 16kg)

Rest 2 Minutes

B.  “Hang-On”
3 Rounds For time:

6 Pullups (Scale 15 second hang on the bar)

6 Toes to Bar

*Note: Every time you drop off the bar, you must perform 2 stair runs.  If you drop off the bar a 2nd time, you are finished with the workout, and instead of scoring the workout with your time taken to complete, you would record your score in the number of reps completed.  For example, assume an athlete completes round 1.  He/she would then perform two stair runs and resume where they left off.  Then if the get through 6 pull-ups and 5 toes to bar before dropping again, they would perform 2 stair runs and then they are finished.  Their score would be:  1 round + 11 reps.  Enjoy!

Yours in Strength…

– Zachary “Hang On” Singer