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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

: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



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