Workout of the Day
Pick Up Sticks
4 minutes on 1 minute off (pick up where you left off)
Buy in: 400 M Run (each round)
Max Rounds
9 Deadlifts
12 Hand Release Push Ups
4 Rounds
Fitness: 155/105
Performance:225/155
Athletes: Start each round with a run that should take about 2 minutes. Come in and get to work on the couplet for the remaining 2 minutes. When you come back from the second run pick up where you left off. Score total rounds and reps. Choose a load where 9 is unbroken most of the workout.
Drive
Workout
35-30-25-20-15-10-5
Single Arm Hang Clean and Jerk Air Squat
For the DB hang clean and jerk it is 35 total, switch arms whenever you want
Core Work
20 Flutter Kicks
15 Sit ups
10 Leg Raises
6 Rnds
