Workout of the Day

EVERY 1:30 FOR 7 SETS*
1 Snatch Grip Library Deadlift
+
1 Below the Knee Hang Power Snatch
+
2 Above the Knee Hang Power Snatch

*Build to a Moderate-Heavy weight.

(Score is Weight)

Movements:

Deadlift | Snatch

EVERY 3:00 x 6 SETS
100m Run
Hang Power Snatch*
12 Toes to Bar

-No Additional Rest b/t Sets-

SET 1 & 2: 10 Reps @ (95/65)|(65/45)
SET 3 & 4: 8 Reps @ (115/75)|(75/55)
SET 5 & 6: 6 Reps @ (135/95)|(95/65)

(Score is Each Set for Time)

KG BB1: (42.5/30)|(30/20)
KG BB2: (50/35)|(35/25)
KG BB3: (60/42.5)|(42.5/30)

Movements:

Hang Power Snatch | Power Snatch | Run | Snatch | Toes-to-Bar

At Home

VIDEO: https://vimeo.com/591891339/aef8e66eb4

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Air Squats

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

4 SETS ON A 12:00 CLOCK…
10/10 Single DB Suitcase Deadlift
8/8 Single Arm DB Strict Press

-Rest as Needed b/t sets-

(Score is Weight)

Movements:

Deadlift | Shoulder Press (Strict)

4 SETS FOR MAX REPS
1:00 – Max Air Squats
1:00 – Max DB Power Clean
1:00 – Max Double Unders
1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-

(Score is Reps)

MOBILITY VIDEO:
https://vimeo.com/521642387/3dac6d567e

Movements:

Air Squat | Clean | Dumbbell Power Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Push Press