29/08/23 Tuesday Workout of the Day

Warm-Up: 8:00 minutes

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

7 Tall Muscle Snatch

8Snatch Grip Push Press

Primer: 8:00 minutes

3 Sets @ Empty Barbell

Hang Power Snatch

Snatch Balance

Low Hang Squat Snatch

into...

3 Sets

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Increasing loads to working weight

Weightlifting

3 Position Snatch

*Mid-Thigh, Low Hang, Floor

Every 90 seconds, 6 Sets

Set 1: @ 60%

Set 2: @ 60%

Set 3: @ 65%

Set 4: @ 65%

Set 5: @ 70%

Set 6: @ 70%

"The Hurricane"

For Time:

21/15 Calorie Echo Bike 28/20 Cal Row

21 Power Snatches 35/25 kg

15/11 Calorie Echo Bike 20/15 Cal Row

15 Power Snatches 35/25 kg

9/7 Calorie Echo Bike 12/9 Cal Row

9 Power Snatches 35/25 kg

15/11 Calorie Echo Bike 20/15 Cal Row

15 Power Snatches 35/25 kg

21/15 Calorie Echo Bike 28/20 Cal Row

21 Power Snatches 35/25 kg

Time Cap: 15:00 minutes

Recovery / Mobility Protocol

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minuteCouch Stretch

Optional Accessories

4 Sets, For Quality

6-8 Barbell Cuban Press 40x1 Tempo

10/10 Single Leg GHD Hip Extensions

30m Reverse plate Drags