Workout of the Day

Warm Up

2 rounds:
10 alternating groiners
10 pvc pass throughs
10 bootstrap squats
50 single unders
Then…
2 rounds:
10 pvc muscle snatches
10 pvc overhead squat
20 double unders
Then…
400 meter run - hard
Then…
Take 5-7 minutes to build to your snatch complex loading

Lifting

Every 3:00 for 6 sets:
1 hang power snatch + 1 overhead squat + 1 low hang power snatch + 1 overhead squat + 1 power snatch + 1 overhead squat

- Start at a 7 rpe and build to a heavy complex with good technique and no misses.

10072025

In 10 minutes:
10 squat snatches, 135/95 lbs
100 double unders
800 meter run
Then…
Max rep squat snatches in the time remaining

Cool Down

2 minute wall hinge stretch
1 minute foot arch lax ball roll, each side
1 minute couch stretch, each side

SCHEDULE