01/01/25 Wednesday Workout of the Day

Warm-Up

400m Run

— 

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings 

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

– 

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee) 

- 3 Snatch High Pull

- 3 Muscle Snatch

- 3 Power Snatch

Then.. The Complex

– 

Cue through the positions and work athletes through the entire complex at least once before starting the segment.

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Weightlifting / Technique Focus

Every 2:00 x 5 Sets

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch

No Equipment

Every 2:00 x 5 Sets

10 HSPU/15 Pike Push-Ups

"Rainbow Road"

20:00 AMRAP

400m Run

10 TnG Power Snatch

Stimulus: Barbell Cycling / Aerobic Capacity 

RPE: 8/10

"Rainbow Road" (no equipment)

20:00 AMRAP

400m Run

10 HSPU/15 Pike Push-Ups

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

For Quality:

12:00 EMOM

Minute 1 - :40 Plate Hop Series

Minute 2 - 2/2 Single Leg Hop to Broad Jump

Minute 3 - 3 Box Jumps, Building in Height