Workout of the Day
Warm Up
2 rounds:50 running jump rope
10 PVC pass through
20 sec chin-up grip bar hang
Then...
2 rounds:
50 single under
10 scorpion
Then...
10 PVC pipe muscle snatch
10 PVC pipe overhead squat
10 kip swings
Then...
2 rounds with empty barbell:
5 hang snatch high pull
5 behind the neck snatch grip push press
5 overhead squats
5 snatch balances
Then..
Start loading for lifting.
Lifting
Every 90 seconds for 10 sets:1 hang squat snatch + 1 low hang squat snatch -drop/rest- 1 squat snatch
- start at an 6 out of 10 RPE and build to a heavy complex with great technique
03162026
10 rounds for time:5 chest to bar pull-ups
35 double unders
2 squat snatches. 155/105 lbs
Cool Down
2 min couch stretch2 min child's pose