24/10/23 Tuesday Workout of the Day

Warm-Up

2 Sets, For Quality

250/200m Row

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

5 High Hang Muscle Snatch

8 Snatch Grip Push Press

Into..

Barbell Primer

3 Sets, @ light load to moderate loads, priming positions prior to starting the clock to find a heavy

Slow Pull Power Snatch

Power Snatch

Overhead Squat

Squat Snatch

Weightlifting:

Take 10:00 minutes to Build to a Heavy

Power Snatch + Squat Snatch

Starting @ 60% of Power Snatch

*Not TnG

Level 2:

2 x (Power Snatch + Overhead Squat)

Level 1:

3 Hang Power Snatch + 3 Overhead Squat

Conditioning

"Without Me”

Every 7:00 minutes for 21:00 minutes, 3 Sets

8 Power Snatches 40/30kg

16/12 Push-Ups

500/450m Row

16/12 Push-Ups

8 Power Snatches 40/30kg

PRVN Recovery #2

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

Optional Accessory Work

3 Sets, For Quality

8 Hang Snatch High Pulls, moderate load

12 Floor DB Chest Flys

12 DB Hex Press

Rest as needed between exercises