06/05/24 Monday Workout of the Day

Warm-Up:

General Prep

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

20 second Prayer Stretch

5/5 Toe Drag Step-Up

into...

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

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

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Quality

10-12 Goblet Cyclist Squat

20 Banded Y's

-Max Hex Dumbbell Head Pinch Grip Hold 12/7kg