11/09/23 Monday Workout of the Day

Warm-Up: 10:00 minute Cap

2 Sets, For Quality:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 20/15kg

10/10 Single Leg Lateral Medball Toss

10Banded Glute Marches

Weightlifting : 15:00 minutes on the Clock

Snatch

Every 90 seconds, 5 Sets

1 Power Snatch

1 Floating Snatch

1 Snatch Balance

@ 55%+ of Power Snatch

Goal of finishing @ around 75% of Power Snatch

Directly into

Every 90 Seconds, 5 Sets

Squat Snatch

2 Reps @ 75%

2 Reps @ 80%

2 Reps @ 82%

1 Rep @ 85%

1 Rep @ 85%+

Rest as needed between sets

Percentages are based on your 1rm Squat Snatch.

This is not touch and go, reset between each rep

"Beach"

7 Rounds for Time

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

Load: 60/40kg

*The complex must be unbroken

Goal: 4:00-7:00 minutes

Time Cap: 9:00 minutes

Recovery / Mobility Protocol

1:00 minute Elevated Prayer Stretch

1:00/1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00/1:00 minuteScorpion Stretch

Optional Accessories

4 Sets, For Quality

5 Hang Snatch High Pulls

15m Overhead Barbell Carry or Overhead Yoke Carry

12 Goblet Cyclist Squat (31x1 Tempo)

Load: Choice and unbroken across

For the Hang Snatch High Pulls, these should be heavier than the weight that we used for the conditioning piece on Snatches. We are looking somewhere at around 80-85% of 1RM Snatch