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06/05/24 Monday Workout of the Day

Warm-Up:

General Prep

2 Sets, For Quality

1:00 minute Machine Choice



into...


Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance


Start with an empty barbell for the first round, can increase loads on rounds 1 and 2


Weightlifting

Take 15:00 minutes to Find a 1RM Snatch


The lift today can either be a Power or a Squat Snatch


"Chifley"


4 Sets, For Max Calories

2:00 minute AMRAP, 1:00 minute Rest

12 Alternating Dumbbell Hang Snatch

12 Single Dumbbell Step-Overs 24/20'' 

-Max Calorie Echo Bike in the Remaining Time


Load: 22.5/15kg


Score = Total Reps (Calories + Dumbbell Reps)


RX+:

4 Sets, For Max Calories

2:00 minute AMRAP, 1:00 minute Rest

12 Alternating Dumbbell Hang Snatch

12 Single Dumbbell Step-Overs 30/24'' 

-Max Calorie Echo Bike in the Remaining Time


Load: 32.5/ 22.5kg


PRVN Recovery #2


Optional Accessories

4 Sets, For Quality

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