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18/12/23 Monday Workout of the Day

Warm-Up

Mobility:

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

 :30 second PVC Pipe Prayer Stretch

 5/5 World's Greatest Stretch


Into 2 Rounds:

30 second Jump Rope Practice

15 Air Squats

5 Hang Muscle Snatch

 5 Snatch Grip Push Press

5 Overhead Squats


Weightlifting / Strength


Overhead Squat


Every 2:00 minutes, 6 Sets


- Set 1: 5 Reps @ 70%

- Set 2: 4 Reps @ 75%

- Set 3: 3 Reps @ 80%

- Set 4: 3 Reps @ 80%

- Set 5: 2 Reps @ 85%

- Set 6: 2 Reps @ 85%+


% Based on 1RM Overhead Squat


*Substitute Front Squats for those with mobility issues.


"Window to the Wall"

14:00 minute AMRAP


75 Double Unders

25 Wall Balls 9/6kg

5* Power Snatch 60/40kg


Increase Power Snatch by 5 Reps on Each Set


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories

3 Sets, For Quality:

8 Cuban Rotations 30x Tempo

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