Workout of the day
The workout of the day consists of:
Every minute on the minute for 10 minutes perform:
- 8 Hang Power Snatches Men: 75 lb (34 kg) / Women: 55 lb (25 kg)
- 10 meters Shuttle Sprints (complete 2 round trips)
Scaling
- Reduce the Hang Power Snatch weight: Intermediate: Men: 65 lb (30 kg) / Women: 45 lb (20 kg) Beginners: Use PVC pipe or broomstick for technique work
- Scale Shuttle Sprints to High Knees if sprints are too intense.
No equipment
For those without equipment:
- Replace Hang Power Snatch with: 8 Jumping Squats (to mimic explosive movement)
- For Shuttle Sprints: If space is limited, replace with 20 seconds of High Knees in place.
Warmup
2 rounds of:
- 30 seconds Jumping Jacks
- 30 seconds Air Squats
- 30 seconds Alternating Lunges
- 30 seconds Arm Circles (15 sec forward, 15 sec backward)
- 30 seconds Wrist Rolls
- Light stretching focusing on shoulders, hamstrings, and hips for 5 minutes.
Cooldown
- 3 minutes of slow paced walking or light jogging
- Stretching: hold each stretch for 45 seconds
- Hamstring Stretch
- Quad Stretch
- Shoulder Stretch
- Tricep Stretch
- Calf Stretch
