14/11/24 Thursday Workout of the Day

Warm-Up

2 Sets

1:00 Bike / Row (Alternating Each Round)

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the World

:30 second Pipe Prayer Stretch

10 Bootstrap Squats

10 Alternating Cossack Squats

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Barbell Primer

- 3 High Hang Snatch High Pull

- 3 High Hang Muscle Snatch

- 3 High Hang Power Snatch

-3 Hang Power Snatch

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Then Build to 70% 

*Focus for the Hang Power Snatch will be a quick turnover and snappy punch into the receiving position

Weightlifting

Take 10:00 minutes to Establish

3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day

"Smoke"

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

- Max Calorie Row

Rest 2:00 b/t sets

Cal Echo / (Assault)

Set 1: 30/22, (34/25)

Set 2: 25/18,  (27/21)

Set 3: 20/14, (21/17)

Load: 43/30kg

Goals: 40/32+ Calories

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Level 1:

3 Sets

4:00 AMRAP

Cal Echo

15 Hang Power Snatch

- Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 25/18

Set 2: 20/14

Set 3: 15/10

Load: 20/15kg

Level 2:

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

- Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 25/18

Set 2: 20/14

Set 3: 15/10

Load: 35/25kg

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 Child's Pose

Optional Accessories

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

15m/15m Kettlebell Mix Rack + Overhead Carry