Workout of the day – Thursday May 16th 2024
Warm up
30 sec dead hang — then —
20 Burpees
— then —
2 rounds of:
20 A-frame toe touches
10 PVC Sotts presses
Shoulder press
In 12 min, find a heavy set of 3 shoulder presses
Split jerk
From the ground, Every 90 sec for 6 rounds (9 min), 3 split jerks, starting at 60% and building
Conditioning
3 rounds for time:
15 sumo deadlifts high pulls 95/65 lbs
60 double unders
15 push presses 95/65 lbs
15 hand release pushups
Goal: <10 min
Time cap: 14 min
EVF360
Part A
4-5 rounds for quality and load:
16 alternating DB seesaw presses
8 DB bench presses
16 plate situps (arms extended, plate overhead)
Time cap: 16 min
Part B
3 rounds for time:
20 alternating DB snatches 50/35 lbs
60 double unders
20 double DB push presses 50/35 lbs
20 hand release pushups
Goal: <12 min
Time cap: 17 min
2024 05 15