Workout of the day
Let’s mix things up with a descending ladder workout. You’ll start strong and finish faster as the reps go down. Keep your technique clean and stay focused through each movement.
The workout of the day consists of:
5 rounds for time of:
- 5-4-3-2-1 reps of:
- Dumbbell Snatch (50/35 lbs or 22.5/15 kg)
- Front Squats (same weight as snatch)
- Push Press
- Hang Power Clean
Scaling
- Dumbbell Snatch: use lighter weights (20/15 lbs or 9/7 kg) or single-arm DB snatch
- Front Squats: use a lighter dumbbell or bodyweight squat
- Push Press: reduce weight or use a PVC pipe
- Hang Power Clean: use a lighter dumbbell or reduce reps
No equipment
- For Dumbbell Snatch: do a backpack snatch
- For Front Squats: bodyweight squats or add weight with a heavy book
- For Push Press: use a filled water bottle or cans
- For Hang Power Clean: use a grocery bag filled with items or a heavy book
Warmup
- 5 min light cardio (jog, jump rope, or bike)
- 2 rounds of:
- 10 arm circles (forward and backward)
- 10 leg swings (each leg)
- 5 inchworms with a push-up
Cooldown
- 5 min light jogging or walking
- 2 rounds of:
- 30 sec seated hamstring stretch (each leg)
- 30 sec triceps stretch (each arm)
- 30 sec figure-four stretch (each side)
