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24/10/23 Tuesday Workout of the Day

Warm-Up

2 Sets, For Quality

250/200m Row

10 Squat Y’s, Light Load


Into..


Barbell Primer

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

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


Optional Accessory Work

3 Sets, For Quality

8 Hang Snatch High Pulls, moderate load

Rest as needed between exercises



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