Thursday – January 31

Part 1:

5 Sets

10 Bulgarian Split Squats (R and L)

10 One Arm Row (R and L)

10 Hollow Rocks OR Leg Raises

1 Minute Rest

3 Snatches

*Snatches must be done in under 1 minute

*Record heaviest

Part 2:

2,000 M Row


Accessory work paired with some heavy snatches in Part 1. Not the most exciting day at the gym but if you want pull ups / muscle ups / more lower body strength…etc, these movements and workouts are not important, they are vital. Part 2 is one of the classic conditioning tests where you have to be aggressive, but be mindful of the pace!