9/1/23 Monday Workout of the Day

Warm-Up

2 Sets

10 PVC Pass-Throughs

5/5 PVC Around the Worlds

10 PVC Thoracic Extension

10 alt PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

Snatch Warm-Up (10:00 or Less)

(with PVC Pipe)

2-3 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

1-2 Sets For Absolute Quality

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Jerk

5 Hang Power Snatch

5 Overhead Squats

Weightlifting

10:00 EMOM, For Load

2 Hang Power Snatch + 1 Hang Squat Snatch

@ 60% of 1RM

METCON

"Mrs. Bing"

Every 5:00 for 20:00

200m Run

12 Toe to Bar

8 Lateral Burpees over the Bar

12 Hang Power Snatch 35/25kg

8 Lateral Burpees over the Bar

Mobility

1:00 Calf Foam Roller

1:00/1:00 Single Leg Forward Fold

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch