16/02/24 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

400m Run

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 PVC Pipe Standing Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

5 Seated Box Jumps to High Box

Weightlifting:

0:00-8:00 minutes

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

2 Power Snatch @ 85%

1 Power Snatch @ 90%

Rest 2:00 minutes and transition loads for the conditioning session

**Scaling:

• For those still developing their Power Snatch technique or facing limitations, there are scaling options available. You can start with Hang Power Snatches to reduce the range of motion and enhance control. Adjusting the weight on the barbell to a manageable level is another option for focusing on form. Alternatively, consider substituting American Kettlebell Swings or Alternating Dumbbell Snatches to cater to individual needs and skill levels.

• By following these guidelines and exploring the suggested scaling options, athletes can work towards mastering the Power Snatch, prioritizing technique and proficiency for this dynamic lift.

At the 10:00 minute mark complete:

"Oscar Wilde"

For Time:

800m Run

15 Power Snatch 60/40kg

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00 minutes

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

12/12 Side Lying Dumbbell External Rotations

10 Reverse Nordic Curls 30x1 Tempo

:30 second Weighted Wall Sit