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12/07/24 Friday Workout of the Day

Warm-Up

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

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2-3 Sets

Hang Power Snatch

Overhead Squat

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:


Optional Accessories 

Midline Focus

For Completion:

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

Station 1 - Max V-Ups

Station 4 - Rest


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