12/06/24 Wednesday Workout of the Day

Warm-Up:

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

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2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

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3 Sets, Building Loads

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

Weightlifting

Snatch Complex

Every 2:00 minutes, 5 Sets

2 Hang Power Snatch + 1 TnG Squat Snatch

Perform all sets between 80-90% of 1RM Power Snatch.

Conditioning

"Gilgamesh"

7 Rounds for Time

7 Hang Power Snatch

9 Push Press

35 Double Unders

Barbell: 43/30kg

Goal: 7:00-11:00

Time Cap: 12:00

RX+:

Barbell: 52/34kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

5 Sets, For Quality

5 Single Arm Dumbbell Shoulder to Overhead

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15m Single Arm DB Overhead Carry

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5 Single Arm Dumbbell Shoulder to Overhead

+

15m Single Arm DB Overhead Carry

Rest 30 seconds

30 second Weighted Wall Sit

Rest 60 seconds between sets