Workout of the day
Today’s workout is a spicy combination of running, power snatches, and handstand push-ups. It’s a full-body burner that will test your endurance, strength, and skill. Remember to focus on good form, especially during the snatches and handstand push-ups. Let’s get after it!
The workout of the day consists of:
3 rounds for time of:
- 400 meters Run
- 15 Power Snatches (75 lb/34 kg for men, 55 lb/25 kg for women)
- 9 Handstand Push-ups
Scaling
- For the run: Substitute 500m row or 1-minute high knees
- For the Power Snatches: Use a lighter weight that allows good form
- For the Handstand Push-ups: Perform pike push-ups or regular push-ups
No equipment
- If no barbell is available for Power Snatches, use a broomstick or PVC for form practice or perform bodyweight squat jumps
- If no space for running, perform high knees or jumping jacks for 2 minutes
Warmup
- 5 minutes of light jogging or brisk walking
- Dynamic stretching: leg swings, arm circles, hip circles
- 2 rounds of: 10 PVC pass-throughs, 10 air squats, 10 push-ups
Cooldown
- 5 minutes of walking to bring heart rate down
- Static stretching: calf stretch, hamstring stretch, quad stretch, shoulder stretch
- Deep breathing exercises