01/10/24 New Start

Warm-Up

Part A) 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

Part B) Specific Warm-Up

3 Sets, With Empty Barbell

Hang Muscle Snatch

Snatch Grip Push-Press

Overhead Squat

High Hang Squat Snatch

Hang Squat Snatch

Then load to starting loads on the barbell

Weightlifting

Every 2:30 x 5 Sets

3 Hang Snatch @ Light Weight

Build to a Challenging 3

"Sonic Boom"

7:00 AMRAP

1-2-3-4-5..

Front Squat

Lateral Burpees over the Bar

Barbell: 34/25kg

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

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