Workout of the Day

Warm Up

2 min row
Then...
20 banded pass through
10 broad jumps
Then...
2 rounds:
6 empty barbell snatch panda pull
5 empty barbell power snatch
4 empty barbell behind the neck snatch grip push jerk
Then...
build to 50% of your 1 rep max snatch
hit 5 power snatches at this load before row

12192025

3 sets:
1000m row

- 2min rest between sets
- as fast as possible across

Lifting

1 min work / 2 min rest for 5 sets:
Max rep power snatch

Set 1-2: 60-65% 1RM
Set 3-4: 65-70% 1RM
Set 5: 70-75% 1RM

Cool Down

2 min seated v-stretch
1 min cobra stretch
1 min slow cat/cow

SCHEDULE