12/07/24 Friday Workout of the Day

Warm-Up

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

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:30 Wall Thoracic Extensions

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

:15/:15 Active / Passive Hang From Pull-Up Bar

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2-3 Sets

8-10 Bar Kip Swings

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

22 Double Unders or 44 Single Unders

Snatch

10:00 EMOM

2 Snatches @ 70-80% of 1RM

"Angry Beavers"

For Reps:

11:00 AMRAP

4-5-6-7... Bar Muscle Ups/Chest to Bar/Pull Up or Ring Row x2

11 Power Snatch 43/30kg

44 Double Unders/88 Single Unders

RPE: 9/10

PRVN Reset

For Completion:

:60/:60 Couch Stretch

:60 Child's Pose

:30/:30 Iron Cross Stretch

Optional Accessories 

Midline Focus

For Completion:

4 Rounds, :45 Per Station/:15 Rest Between (16:00 Clock)

Station 1 - Max V-Ups

Station 2 - Max Alternating SIngle Leg Deadlifts with Dual Kettlebells, Light Load

Station 3 - Max Alternating Single Leg Banded Hip Thrusts

Station 4 - Rest