20/2/23 Monday Workout of the Day

General Warm-Up

Every Minute On The Minute, 9 minutes

Minute 1: Cardio Choice

Minute 2: 10 V-Ups + 10sec Hollow Hold

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60Thoracic Squat Rotations

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Overhead Squats

3 Hang Squat Snatch

Weightlifting: Snatch

Every 2:00 minutes, 2 sets, complete the following:

5 Snatches @ 75% of 1rm

Into:

Every 90 seconds, 3 sets, complete the following:

3 Snatches @ 80% of 1rm

Into:

Every 60 seconds, 4 sets, complete the following:

1 Snatch @ 85% of 1rm

METCON

"Scarlet Begonias"

3 Sets:

3:00 minute AMRAP

3 Wall Walks

5 Burpee Box Jump Overs 24/20"

7 Toe to Bar

Rest 2:00 minutes between sets

Score: total rounds

Goal: Avg 3 rounds

Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

3-4 Sets

10 Press Walks

:Max Ring L-Sit