Workout of the day

Today we’ve got a full-body crusher. We’re twisting up the classics for a workout that stays intense but keeps the variety high. Get ready for some serious sweat! Adding more diversity with hang power snatches and front squats.

The workout of the day consists of:

3 Rounds for Time:

  • 7 Hang Power Snatches (115 lb / 52 kg)
  • 10 Clean and Jerks (115 lb / 52 kg)
  • 15 Front Squats (115 lb / 52 kg)

Scaling

Beginners:

  • Hang Power Snatches (65 lb / 30 kg)
  • Clean and Jerks (65 lb / 30 kg)
  • Front Squats (65 lb / 30 kg)

Intermediate:

  • Hang Power Snatches (95 lb / 43 kg)
  • Clean and Jerks (95 lb / 43 kg)
  • Front Squats (95 lb / 43 kg)

No equipment

No Equipment:

  • 7 Jumping Squats
  • 10 Push-Ups
  • 15 Air Squats

Common Household Items:

  • 7 Backpack Hang Power Snatches
  • 10 Backpack Ground to Overhead
  • 15 Backpack Front Squats

Warmup

  • 5 minutes of light cardio (jogging, jump rope, etc.)
  • Dynamic stretches: arm circles, leg swings, hip openers
  • 2 rounds of:
    • 10 PVC pass-throughs
    • 10 Air Squats
    • 5 Inch Worms with a push-up

Cooldown

  • 5 minutes of light cardio (easy bike or walk)
  • Stretching:
    • 30 seconds each: Chest Stretch, Shoulder Stretch, Quad Stretch, Hamstring Stretch, Calf Stretch