Workout of the day

Workout of the day

Monday, April 10th 2023

WARM UP

2 Sets 
:30 Bike @ Hardish Pace 
10 PVC Pass Throughs 
5 OHS 

Into,

W/ 2.5s 
2 sets 
10 Prone Ts (Pause at top) 
10 Hollow Rocks 

2 Sets 
5/5 T-Spine Rotations 
:30 Squat Hold w/ Hands over head 

Coach Led Hang Snatch Warm Up
5 SN Grip Hang DL
5 Snatch Balances (fade to full squat)
5 High Hang Snatches 
5 Hang Snatches (pause @ knee and in catch. Emphasis on being patient and getting barbell back into hip before hitting triple extension) 

STRENGTH 
EMOM x 10 Alt.
-12/8 Cal Bike Sprint 
-1 Hang Snatch (preferably squat) 
*build based on feel 

METCON

4 Rounds 
3:00 On/1:00 Off
-3 Strict Pull-ups 
-6 Power Snatches (75/55) (Rx+95/65)
-9 Overhead Squats  (75/55) (Rx+95/65)

*pick up where you left off each time. Score is total rounds + reps

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