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21/6/23 Wednesday Workout of the Day

Warm-Up

3 Sets, For Quality:

:30 Second Wall Sit Hold

10 Sumo Squats

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


Optional Accessories

3 Sets, For Quality


 
 
 

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