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01/11/23 Wednesday Workout of the Day

Warm-Up

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell


"Barbell Complex"

3 Hang Muscle Snatch

3 Overhead Squat

3 Hang Squat Snatch


Each round decrease by 1 rep on each movement and add a little load


"The Snatch Complex"

Every 3:00, 5 Sets

Snatch

Overhead Squat

Hang Snatch

Overhead Squat

Snatch


Start @ 60% of 1RM Snatch


L2:

Every 3:00, 5 Sets

Power Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat

Power Snatch


L1:

Every 3:00, 5 Sets

High Hang Power Snatch

Overhead Squat

Hang Power Snatch

Overhead Squat

Low Hang Power Snatch

Overhead Squat


"The Hurricane"

For Time:

21/15 Calorie Echo Bike

21 Power Snatches 35/25 kg

15/11 Calorie Echo Bike

15 Power Snatches 35/25 kg

9/7 Calorie Echo Bike

9 Power Snatches 35/25 kg

15/11 Calorie Echo Bike

15 Power Snatches 35/25 kg

21/15 Calorie Echo Bike

21 Power Snatches 35/25 kg


Time Cap: 15:00

Goal: 8:00-13:00


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose




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