8/5/23 Monday Workout of the Day

Warm Up:

2-3 Sets, For Quality

1:00 minute Cardio Choice

10 Bootstrap Squats

8/8 Quadruped Thoracic Rotations

20 second Extended Reverse Plank Bridge

10 PVC Passthroughs

10 Overhead Squats w/PVC or Barbell

Primer

Part A)

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Tall Snatch

into

Part B)

2 Sets

1 Hang Power Snatch

1 Snatch Balance

1 Hang Squat Snatch

1 Snatch Balance

1 Overhead Squat

Snatch Complex

Every 2:15 minute, 6 Sets, Complete the following:

2 Hang Snatches + 1 Overhead Squat

Starting @ 80% of your 1rm Snatch and increasing load each set after.

Metcon

"Smooth Criminal"

For Time

6-12-18-24

Overhead Squat 43/30kg

Pull-Ups

Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

4 Sets, For Quality

10/10 Single Arm Dumbbell Chainsaw Row

10 Reverse Nordics

10 Wall Anterior Tibialis Raises

20sec Chest to Ring Hold, Body at 45 degree angle