20/4/23 Thursday Workout of the Day

Warm Up

2:00 minute Machine of Choice (Easy pace)

into

2 Sets, For Quality:

10 Squat Y's

10 Barbell Good Mornings, 20/15k

10 Barbell Behind The Neck Snatch Grip Strict Presses, 20/15kg

20 Second Barbell Overhead Squat Hold, 20/15kg

into

2 Rounds

20 Second Hollow Rock

40 Second Plank

Weightlifting: Snatch Complex

Every 2:00 minutes, 6 Sets

1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat

starting at 70% of power snatch 1rm and building. Do not exceed 85% today

Metcon

"Everton"

For Time

30 Toe to Bar

30 Overhead Squats 40/30kg

30 Hang Power Snatch 40/30kg

30 Wall Balls 9/6kg

Time Domain: 6:00-9:00

Time Cap: 12:00

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Core Focused AMRAP's

2 Sets

3:00 AMRAP

10/10 Side Plank Shoot Throughs

20 second Hollow Rock

20 Russian Twists (over and back = 1)

20 second Hollow Rock

R: 1:30 b/s