Workout of the day

Today’s workout will push you with heavy squats and snatches. Keep your form tight and your pace steady. Let’s get strong!

The workout of the day consists of:

For time:

  • 20 Front Squats (155 lb / 70 kg)
  • 80 Kettlebell Snatches (1.5 pood / 24 kg)
  • 20 Front Squats (155 lb / 70 kg)

Scaling

Beginners:

  • 20 Front Squats (95 lb / 43 kg)
  • 80 Kettlebell Snatches (1 pood / 16 kg)
  • 20 Front Squats (95 lb / 43 kg)

Intermediates:

  • 20 Front Squats (115 lb / 52 kg)
  • 80 Kettlebell Snatches (1.25 pood / 20 kg)
  • 20 Front Squats (115 lb / 52 kg)

No equipment

No equipment:

  • 20 Air Squats
  • 80 Jumping Jacks
  • 20 Air Squats

Warmup

  • 5 minutes of light cardio (jump rope or running in place)
  • Dynamic stretches:
    • Leg swings (10 each side)
    • Arm circles (10 forward, 10 backward)
    • Lunges with a twist (10 each side)

Cooldown

  • 5 minutes of slow walking
  • Static stretches:
    • Hamstring stretch (30 seconds each side)
    • Shoulder stretch (30 seconds each side)
    • Quad stretch (30 seconds each side)