06/03/23 Monday Workout of the Day

Warm Up:

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

45 seconds of Single Skips, Triple Under, or Double Under

8 Hang Muscle Snatches

8 Squat Jumps

4 lateral bar over jumps

Weightlifting (16min)

Snatch

Every 90 seconds, 5 Sets

1 Power Snatch + 1 Squat Snatch

Starting, holding @ 80% across

into..

Every 90seconds, 5 Sets

1 Squat Snatch @ 80%+

METCON (12min Cap)

"Nobu"

Every 2:00 minutes, until failure or Cap

36 Double Unders

12 Overhead Squats @ 43/30kg

Each new interval increases the overhead squats by 4 reps. (12,16,20,24, and so on...)

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

3 Sets, For Quality

A1) Pause Snatch High Pulls

5 Reps @ 85%

A2) 5 Seated High Box Jumps *Go High

A3) 20 Banded Face Pulls

R: as needed b/s circuits