20/3/23 Monday Workout of the Day
- Aaron Marcelino
- Mar 18, 2023
- 1 min read
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
1:00/1:00 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

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