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27/12/23 Wednesday Workout of the Day

Warm-Up:

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 3: "Barbell Complex"


"Barbell Complex"

3 Hang Muscle Snatch

2 Snatch Balance


*Barbell can be substituted by KB/DB or 6 Burpee (no equipment)


Weightlifting

Every 90 seconds, 5 Sets

Muscle Snatch + Hang Power Snatch

Set 1: 1+2 reps

Set 2: 1+2 reps

Set 3: 1+1 reps

Set 4: 1+1 reps

Set 5: 1+1 reps


Directly into


Every 90 seconds, 5 Sets

3 Hang Squat Snatch


*Barbell can be substituted by KB/DB or 3 Burpee + 5 Sit Ups (no equipment)


Conditioning

"Crack the whip"

Every 4:30 minutes, 4 Sets

90 second Max Calorie Bike/Row


*500m Run (no equipment)


PRVN Recovery #2

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