01/03/23 Wednesday Workout of the Day

Warm Up:

Every 2:00 minutes, 4 sets, complete the following:

:30 Machine Choice

10 Lateral Line Jumps (over and back = 1)

8 Hang Snatch High Pulls, 20/15kg

10 Deep Lunge Mountain Climbers

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Prehab Work

Accumulate 30 reps of the following:

Prone Y, T, W

Banded Bird Dogs

Seated Banded Cuban Rotation and Press

Weightlifting (Technique Focus)

Muscle Snatch

8:00 EMOM

1 Rep, building to a heavy for the day

METCON

"Parlour Palm"

For Time:

20 Snatch 40/30kg

20 Bar Facing Burpees

15 Snatch 60/40kg

15 Bar Facing Burpees

10 Snatch 80/50kg

10 Bar Facing Burpees

Time Domain: 8:00-12:00

Time Cap: 15 minutes

Recovery

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

3-4 Sets

15 Bent Over Reverse Flys

8-10 DB Cuban Rotations

-MaxDB Pinch Grip Hold