12/03/24 Tuesday Workout of the Day
- Aaron Marcelino
- Mar 9, 2024
- 1 min read
Warm-Up
2 Sets, for Quality
250/200m Row
10 PVC Pass Throughs
10/10 second PVC Pipe Prayer Stretch
5/5 Single Arm Kettlebell Windmills
5/5 Kettlebell Halos
30 second Jump Rope Practice
Into
Barbell Primer (2x through)
3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee)
3 Snatch Pull with Pause at Extension + Power Snatch
3 Snatch Pull + Hang Power Snatch + TnG Power Snatch
Strength
Take 10:00 minutes to Establish a
Power Snatch + Hang Power Snatch + Power Snatch
*Complex is meant to be done unbroken
Goal = 85-90% of 1RM Power Snatch
Conditioning
"Edward Cullen"
4 Rounds for Time:
500/425m Row
50 Double Unders
15 Hang Power Snatch
1:00 Rest
Barbell Load: 43/30kg
Score = Time, Including Rest
Time Domain: 15:00-18:00 minutes
Time Cap: 22 Minutes
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessory Work
4 Sets, for Quality
20 American Kettlebell Swings, Moderate to Heavy “Unbroken”
Rest as needed

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