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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 Couch Stretch

1:00 Childs Pose


Optional Accessories : Quads / Core Stability 

10 minute AMRAP, For Quality:


 
 
 

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