24/08/24 Saturday Workout of the Day

Warm-Up:

20 Seated 90-90 Rotations

5/5 World's Greatest Stretch

-then-

For Quality:

10:00 AMRAP

3/3 Kettlebell Windmill, Light Load

3 Burpee Pull-Ups

6 Squat Jumps

9 Kip Swings

1 "Barbell Complex"

Barbell Complex = 3 Hang Muscle Snatch + 3 Hang Power Snatch

"Socceroos & All Whites"

Partner Couplet (4 Rounds 2/2 each)

Part A

12-9-6

Power Snatches

Bar Muscle Ups/Chest to Bar Pull-Ups

-rest to 5:00-

Part B

21-15-9

Power Snatches

Burpees

Barbell:

Part A) 61/43kg

Part B) 38/25kg

Goal: 4:00-6:00/Couplet

Time Cap: 40:00

Score: Each Time

RPE: 7-8/10

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon