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08/06/24 Saturday Workout of the Day

Warm-Up:

10:00 minutes, for Quality

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds


Barbell/Workout Primer


3-4 Sets, Building Loads to working weights

1 Snatch High Pull

1 Muscle Snatch

2 Overhead Squat

1 Power Snatch

2 Overhead Squat

--

2 Power Clean

2 Front Rack Reverse Lunge


*Start at the Hang Position with an empty barbell round 1, then add loads and move to the floor for rounds 2-4 as you build to your working weights


"I Am Speed"


12 Rounds for Time, Alternating Full Rounds with a Partner

8 Overhead Squats

7 Bar Facing Burpees

6 Alternating Front Rack Reverse Lunges

5 Bar Facing Burpees


Load: 52/34kg


Time Cap: 25 minutes


2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon



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