03/07/23 Monday Workout of the Day

Warm-Up: To be done on a 10:00 Clock

:30/:30 minute Overhead Box Opener

:30/:30 minute Diagonal Stretch

10/10 Shin Box Rotations

Once you have completed the above Mobility work, please move into the below General Warm Up:

6 minutes, For Quality:

5/5 Single Kettlebell RDLs, Light Load

5/5 Kettlebell Windmills

5/5 Single Arm Overhead Squat

Barbell Primer

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch or 3 Hang Squat

3 Overhead Squats

Weightlifting

Snatch

Every minute on the minute, 5 Sets

2 Reps @ 70-75%

Every minute on the minute, 4 Sets

2 Reps @ 75-80%

Every minute on the minute, 3 Sets

1 Rep @ 85%+

Strength Superset

Every 2 minutes for 12:00 minutes, Alternating Stations

Station 1:

Back Squat

3 Reps

Rest 20 seconds

2 Reps

Rest 20 seconds

1 Rep

Load: 75%+ across

Station 2:

Dual Kettlebell Clean and Jerk

5 Reps (unbroken)

Rest 30 seconds

5 Reps (unbroken)

Load: Choice

Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

4 Sets, For Quality

6/6 Front Rack Reverse Lunges

10 Ring Hamstring Curls

15 Weighted GHD Hip Extensions