Workout of the day

We’re bringing some serious muscle work today with a combination of power, speed, and strength! Keep a steady pace and focus on your form. This brutal combo of snatches, clean and jerks, and back squats will really push your limits—time to crush it!

The workout of the day consists of:

2 Rounds for Time of:

  • 10 Power Snatches (115 lbs / 52 kg)
  • 15 Clean and Jerks (115 lbs / 52 kg)
  • 20 Back Squats (115 lbs / 52 kg)

Scaling

Scaling: Power Snatches: Reduce to 75 lbs / 34 kg Clean and Jerks: Reduce to 75 lbs / 34 kg Back Squats: Reduce to 75 lbs / 34 kg

Beginner Option:

  • 5 Power Snatches (75 lbs / 34 kg)
  • 10 Clean and Jerks (75 lbs / 34 kg)
  • 15 Back Squats (75 lbs / 34 kg)

No equipment

If you don’t have access to a barbell or weights, try these alternatives:

  • Power Snatches: Use a broomstick or PVC pipe and focus on high reps and perfect form.
  • Clean and Jerks: Use a filled backpack, kettlebell, or dumbbell and perform the same movements.
  • Back Squats: Use a filled backpack or perform air squats focusing on depth and form.

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic Stretches:
  • Arm Circles: 1 minute
  • Leg Swings: 1 minute (each leg)
  • Hip Circles: 1 minute
  1. 2 Rounds of:
  • 10 PVC Pipe Pass-Throughs
  • 10 Air Squats
  • 10 Push-ups

Cooldown

  1. 3-5 minutes of slow jogging or walking
  2. Static Stretches:
  • Overhead Triceps Stretch: 1 minute per arm
  • Standing Quad Stretch: 1 minute per leg
  • Seated Forward Fold: 2 minutes
  • Child’s Pose: 2 minutes