Workout of the Day
Warm Up
3 min rowThen...
2 rounds:
10 banded pass through
30-60 second rig assisted bottom squat hold/stretch
Then...
2 rounds with empty barbell:
5 hang snatch high pull
5 hang muscle snatch
5 overhead squats
3 tall hang squat snatch
3 squat snatch
Then...
Build for accessory
Technique accessory
Every 2 min for 5 sets:3 muscle snatch + 2 behind the neck snatch grip push press + 1 pause snatch balance
- hold for 2 seconds in the receiving position of the snatch balance
- work at a 6-7 RPE across all sets
01092025
Every 2:30 min for 10 sets:Squat Snatch
Set 1: 3 reps - 7.5 RPE
Set 2: 2 reps - 7.5 RPE
Set 3: 1 reps - 7.5 RPE
Set 4: 3 reps - 8 RPE
Set 5: 2 reps - 8 RPE
Set 6: 1 reps - 8 RPE
Set 7: 3 reps - 9 RPE
Set 8: 2 reps - 9 RPE
Set 9: 1 reps - 9 RPE
Set 10: 1 reps - 9.5 RPE
Cool Down
2 min banded leg stretch2 min kneeling hip stretch
1 min single leg hip stretch
2 min seated forward fold stretch