8/5/23 Monday Workout of the Day
- Aaron Marcelino
- May 6, 2023
- 1 min read
Warm Up:
2-3 Sets, For Quality
1:00 minute Cardio Choice
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
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00Crossbody Lat Stretch
Optional Accessories
4 Sets, For Quality
20sec Chest to Ring Hold, Body at 45 degree angle

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