4.26.24 Workout of the Day

Friday 830 AM

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Barbell
Strength
2 Position Power Snatch
On the every 1:00 x 7
1 Power Snatch from Above Knee + 1 Power Snatch, 72.5-82.5% 1RM Power Snatch

Conditioning
“Friday Pump”
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)

[Complete 5 Strict Chin Ups (OR Strict Pull Ups) after each set]

Interval
“Friday Chipper”
2000 m run or row
100 Front Rack Walking Lunges (53/35)
80 KBS (53/35)
60 Wall balls (20/14)
40 V-ups
20/14 Calorie ski or bike