Workout of the day

In this workout, you’ll alternate between power snatches and rest. Maintain intensity and keep track of your rounds. Let’s hit it hard!

The workout of the day consists of:

Complete as many rounds as possible in 11 minutes of:

  • 1 minute Power Snatches (80 lb/35 kg or 45 lb/20 kg)
  • 1 minute Rest

Scaling

Scale Options:

  • Beginners: Use a broomstick or light dumbbells instead of a barbell.
  • Intermediate: Use 55 lb/25 kg or 35 lb/15 kg for snatches.
  • Advanced: Follow the prescribed weight and aim to maintain proper form and speed throughout.

No equipment

Alternatives if no equipment:

  • Replace Power Snatches with 1 minute of Burpees, or Ground-to-Overhead using a backpack filled with books.

Warmup

Warmup:

  • 2 minutes of brisk walking or high knees
  • 2 rounds of:
    • 10 Arm circles (forward and backward)
    • 10 PVC pipe or broomstick pass-throughs
    • 10 Air squats
    • 10 Shoulder taps
  • Stretch:
    • 1 minute per side of shoulder stretch against a wall

Cooldown

Cooldown:

  • 3 minutes of walking or slow cycling
  • Stretching:
    • 1 minute per side triceps stretch
    • 1 minute per side hip flexor stretch
    • 1 minute per side hamstring stretch
    • 1 minute of child’s pose