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12/06/24 Wednesday Workout of the Day

Warm-Up:

-

2 Sets, For Quality

-

3 Sets, Building Loads

Hang Power Snatch

Overhead Squat

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


Optional Accessories

5 Sets, For Quality

5 Single Arm Dumbbell Shoulder to Overhead

+

15m Single Arm DB Overhead Carry

+

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


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