10/01/24 Wednesday Workout of the Day

Warm-Up:

8 minute EMOM, Alternating each minute:

Minute 1: Machine of Choice

Minute 2: :25/25 Seconds, World's Greatest Stretch

Minute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 20/15kg

Minute 4: 15/15m Bottom-Up Kettlebell Overhead Carry, Moderate Load

Weightlifting : Snatch

Snatch

5 minute EMOM

1 Muscle Snatch + 1 Hang Power Snatch

Straight into:

5 minute EMOM

1 Power Snatch + 1 Hang Squat Snatch

Straight into:

5 minute EMOM

2 Squat Snatches

Conditioning

"Vixen"

For Time

50 Hang Power Snatch

30/22 Calorie Echo Bike

50 Overhead Squats

Load: 30/20kg

-Goal: 6:00-10:00 minutes

-Time Cap: 12:00 minutes

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories : Quads / Core Stability 

10 minute AMRAP, For Quality:

8/8 Front Rack Step-Ups

:30/:30 Paloff Press Hold