Workout of the day

The workout of the day consists of:

Every minute on the minute (EMOM) for 12 minutes:

  • 5 Muscle Snatches (135 lb / 61kg )
  • 25 Push-Ups

Scaling

For Muscle Snatch:

  • Beginners: 35 lb (16 kg)
  • Intermediates: 75 lb (34 kg)
  • RX: 135 lb (61 kg) for men, 115 lb (52 kg) for women

For Push-Ups:

  • Beginners: Incline Push-Ups
  • Intermediates: Regular Push-Ups
  • RX: Deficit Push-Ups or Weighted Push-Ups

No equipment

For those without a barbell:

  • Muscle Snatches can be performed with a resistance band or dumbbells.
  • If no equipment is available, substitute with Pike Push-Ups to stimulate the shoulders.

For those with no equipment for push-ups:

  • Stick to regular or incline push-ups using a raised surface like a couch or a chair.

Warmup

3 Rounds of:

  • 30 seconds Jumping Jacks
  • 30 seconds Inchworms
  • 30 seconds Air Squats
  • 30 seconds Arm Circles (15 sec each direction)
  • Stretching:
    • 30 seconds Pec Stretch each side
    • 30 seconds Overhead Tricep Stretch each side
    • 1 minute deep squat hold

Cooldown

2 Rounds of:

  • 1 minute Child’s Pose
  • 1 minute Downward Facing Dog
  • 1 minute Pigeon Pose each side
  • 30 seconds Shoulder Cross-body Stretch each side