Workout of the Day

<p>1. 7s and hip halo</p><p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p>3-4 Sets<br />1:00 Ski (moderate)<br />10 Double Dumbbell Cuban Press (light)<br />15 Banded Good Morning<br />:30 Handstand Hold<br />:15 Bar Hang<br />-Then-<br />Warm Up to Power Snatch weight.</p>

<p>5 Bench Press @ 6.5/10 RPE<br />5 Bench Press @ 7/10 RPE<br />5 Bench Press @ 7.5/10 RPE<br />5 Bench Press @ 8/10 RPE<br />5 Bench Press @ 8.5/10 RPE<br />*10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.</p>

<p>For time:<br />150 Power Snatches (95/65)<br />*Handstand Hold <br /><br />-into-<br /><br />150/125 Calorie row<br />*Pull Up Bar Hang <br /><br />*One Partner is working at a time on the power snatches then the ski. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski to be completed). Switch as desired from the working station to the hold station.</p><p>20 min cap</p>

<p>14 Barbell Full Grip Front Rack Step Ups @ 6/10 RPE<br />14 Barbell Full Grip Front Rack Step Ups @ 6.5/10 RPE<br />14 Barbell Full Grip Front Rack Step Ups @ 7/10 RPE<br />14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE<br />14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE<br />*Each set is 7 each leg.</p><p> </p><p>5 Deficit Clean Deadlift @ 8.5/10 RPE<br />5 Deficit Clean Deadlift @ 8.5/10 RPE<br />5 Deficit Clean Deadlift @ 9/10 RPE<br />5 Deficit Clean Deadlift @ 9/10 RPE<br />5 Deficit Clean Deadlift @ 9/10 RPE<br />*Deficit is 2in.</p>