21/6/23 Wednesday Workout of the Day

Warm-Up

3 Sets, For Quality:

:30 Second Wall Sit Hold

10 Sumo Squats

5 Inchworm Push-Ups

10 Lu Raises, Light Load

:30 Second Barbell Glute Bridge Hold, 20/15kg

Primer

2 Sets, For Quality:

10 Snatch Grip Deadlift@20/15kg

5 Snatch High Pulls

5 Muscle Snatches

5 Power Snatches

Rest 1:00 minute between sets

Snatch Complex

Every 2:00 minutes, 6 Sets, Complete the following:

1 High Hang Snatch

1 Hang Snatch

Rest 20 seconds

1 Snatch

Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.

Primary Objective: Aim to finish at 80-85% of your 1rm Snatch

"Sick Love"

5 Sets, For Reps:

3 minute AMRAP

4 Box Jumps @ 30/24"

4/4 Single Arm Kettlebell Snatches, 32/24kg

12 Air Squats

Rest 1:00 minute between sets

Score: Total Reps

Recovery #5

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

3 Sets, For Quality

8 Cuban Rotations

10 Chest Supported Trap 3 Raise

12Bear Plank Pull Throughs