20/3/23 Monday Workout of the Day

Warm Up

12 minute EMOM, alt each minute:

Minute 1: Cardio Choice

Minute 2: 8 Box Jumps w/step-down

Minute 3: "Barbell Complex"

Minute 4: 5 Burpee Broad Jumps for Distance

*Barbell Complex*

5 Hang Muscle Snatch

5 Overhead Squats

3 Snatch Balances

Load: 20/15kg

Specific Barbell Primer

*Load: added to have barbell off the floor

3-5 Sets

Snatch Lift Off

Snatch High Pull

Squat Snatch

increasing load to starting weight

Weightlifting: Snatch

Every 2:30 minutes, 6-8 Sets

1 Squat Snatch

Starting @ 75% of 1rm and increase load each set

Build up to a 1rm snatch for the day with the above format.

METCON

"The Collector"

12 minute AMRAP:

14 Burpees to Target

8 Dual DB Box Step Overs, 24/20”, 22.5/16kg

14 Toe to Bar

*Target: just above reach

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

Accumulate the following

50 Standing Y-T-W , light loads

50/50 SIngle Leg Glute Bridges

50Lu Raises, Light Load