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09/06/23 Friday Workout of the Day

Aaron Marcelino
Jun 3, 2023
1 min read

Warm-Up:

10:00, for Quality

:30sec Bike

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

:15sec Dead-Hang + :15sec Active Hang

10Deep Squat Thoracic Rotations

Weightlifting

Snatch Complex

Every 2:00 minutes, 6 Sets

Power Snatch + Snatch Balance

Rest 20 seconds

Squat Snatch

Gymnastic Skills and Drills as Primer After Snatch *Coaches Notes

Bar Muscle-Up Progressions

-Banded Bar Muscle-Ups

-Box Bar Muscle-Ups

"Bit by a Dead Bee v2"

12:00 AMRAP

3 Bar Muscle-Ups

5 Squat Snatch 60/40kg

7 Bar Facing Burpees

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

"7:00 Abs"

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank

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