Workout of the day

Hit this 5-round burner with a twist. Focus on solid form and quick transitions. Said simple, but a true test of strength and skill. Let’s move!

The workout of the day consists of:

5-4-3-2-1

  • Power Snatches @ 135 lb (61 kg) for men / 95 lb (43 kg) for women
  • Chest-to-Bar Pull-Ups

Scaling

For Beginners: Use 75 lb (34 kg) for men / 55 lb (25 kg) for women for Power Snatches. Perform Jumping Chest-to-Bar Pull-Ups or regular Pull-Ups. For Intermediates: Use 95 lb (43 kg) for men / 65 lb (30 kg) for women for Power Snatches. Perform Band-Assisted Chest-to-Bar Pull-Ups.

No equipment

If you don’t have a barbell, use two large water jugs or dumbbells for Power Snatches. Use a sturdy table for inverted rows if there’s no pull-up bar.

Warmup

  • 5 mins easy rowing or jogging
  • 10 PVC Pass-Throughs
  • 10 Scap Pull-Ups
  • 10 Air Squats
  • 5 Inchworms

Cooldown

  • 2 mins Child’s Pose
  • 1 min Lat Stretch (each side)
  • 2 mins Pigeon Pose (1 min per side)
  • 1 min Forearm Stretch
  • 2 mins Relaxed Breathing