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27/09/23 Wednesday Workout of the Day

Warm-Up:

12:00 minute EMOM

Minute 1: 13/10 Calorie Machine of Choice

Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps

Minute 4: 15mBurpee Broad Jumps


Weightlifting Primer

2 Sets, with Empty Barbell

3 Hang Snatch High Pull

3 Low Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance

3 Overhead Squat


Add Load


3 Sets, Building Load and Cueing Positions

Hang Snatch

Floating Snatch

Squat Snatch

Overhead Squat


Weightlifting

Every 2:30 minutes, 5 Sets, Complete the following:

1 Hang Squat Snatch

1 Floating Squat Snatch

Rest: 10 seconds

1 Squat Snatch

1 Overhead Squat


Build to 75% of 1RM Squat Snatch, then complete 5 sets at or above the 1RM Squat Snatch


"Life finds a way"

15:00 minute Running Clock

4 Sets

3 Weighted Strict Pull-Ups @ 85% of 1RM

Rest 30 seconds

6 Strict Pull-Ups

Rest 30 seconds

12 Ring Rows

Rest 2:00 minutes


Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minuteUpdog Pose


Optional Accessories

3 Sets, For Quality

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