27/12/23 Wednesday Workout of the Day

Warm-Up:

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: "Barbell Complex"

minute 4: Seated Box Jump to High Box

"Barbell Complex"

3 Hang Muscle Snatch

2 Snatch Balance

1 Tall Snatch

*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

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