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22/09/23 Friday Workout of the Day

Warm-Up

3 Sets, For Quality (6:00 minutes)

1:00 minute Cardio Choice

6/6 single Arm Ring Rows


into..


(4:00 minutes to Complete)

3 Sets w/Empty Barbell 20/15kg

4 Hang Snatch High Pulls

4 Hang Muscle Snatch

4 Overhead Squats

4 Front Squats

4 Hang Squat Cleans


Weightlifting

Every 2:00 minutes, 4 Sets

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch


into..


Every 2:00 minutes, 4 Sets

Hang Squat Clean + Front Squat

Rest 10 seconds

Squat Clean


"Manx"

For Time

4 Man Makers 22.5/15kg

12 Kipping Pull-Ups

8 Man Makers 22.5/15kg

24 Kipping Pull-Ups

8 Man Makers 22.5/15kg

12 Kipping Pull-Ups

4 Man Makers 22.5/15kg


Goal: 9:00-12:00 minutes

Time Cap: 14:00 minutes


Recovery / Mobility Protocol

2:00 minute Saddle Pose

1:00 / 1:00 minuteCouch Stretch


Optional Accessories

Part A)

3 Sets, For Quality:

Straight into

20 Second Active Hang Hold

Rest as needed between sets


Level 3: As prescribed

Level 2/1: With Green or Red band


Part B)

3 Sets, For Quality

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