01/11/23 Wednesday Workout of the Day

Warm-Up

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

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 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