Workout of the day

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes of: 3 Muscle Snatch at 75% Body Weight 6 Push-Ups 9 Burpees

Scaling

Scaled Version:

• Reduce Muscle Snatch weight or practice with a PVC pipe or broomstick to focus on form
• Push-Ups on knees instead of toes
• Step back burpees instead of jumping

No equipment

No Equipment Alternative:

• Substitute Muscle Snatch with Odd-Object Ground-to-Overhead (e.g., a heavy backpack)
• Push-Ups and Burpees remain the same

Warmup

Warm-Up: 10 minutes of

• 30 seconds Jump Rope
• 5 Inchworms
• 10 Air Squats
• 10 Good Mornings (bodyweight or lightweight)
• 10 Shoulder Taps

Cooldown

Cooldown: 10 minutes of

• 5 minutes light row or jog
• Stretching: Pecs, Shoulders, Hamstrings, Hip Flexors
• 2 minutes of deep breathing or meditation