Workout of the Day
Warm Up
3 min cardioThen...
2 rounds:
10 hollow rocks
15 sec rope hang
10 push-ups
Then...
2 rounds:
15 pvc pass through
15 pvc snatch grip RDL
Then...
1 round:
Bergener warm up
Then...
Build snatch load
Lifting
Every 3 min for 5 sets:unbroken power snatch - AHAP
Sets 1-2: 6 reps
Sets 3-4: 4 reps
Sets 5: 2 reps
12222025
10 rounds for time:10 GHD sit ups
10 dumbbell bench press 2x50/2x35 lbs
1 legless rope climb
Cool Down
3 min cobra stretch1 min banded lat stretch
2 min wall hinge stretch