Workout of the Day
Warm Up
2 rounds:10 alt groiners
10 boot strap squat
10 ring row
Then...
2 rounds:
10 PVC pass through
10 PVC overhead squat
10 strict pull-ups
Then...
2 rounds with empty barbell:
3 snatch deadlift + shrug
3 muscle snatch
3 overhead squat
3 hang squat snatch
Then...
5-7 min to build to starting barbell complex
Lifting
Every 2:30 min for 6 sets:Set 1: 3 squat snatch + 3 overhead squat - 8 rpe
Set 2: 2 squat snatch + 2 overhead squat - 8 rpe
Set 3: 1 squat snatch + 1 overhead squat - 8 rpe
Set 4: 3 squat snatch + 3 overhead squat - 9 rpe
Set 5: 2 squat snatch + 2 overhead squat - 9 rpe
Set 6: 1 squat snatch + 1 overhead squat - 9 rpe
01302025
For Time:2-4-6-8-10
Burpee pull-up
Squat snatch 65/65 lb
Cool Down
2 min banded lat stretch2 min frog stretch
1 min kneeling hip stretch