Workout of the day

Today, we’re hitting a mix of pushing, pulling, and jumping. Keep good form, focus on speed, and have fun with it. Let’s get after it!

The workout of the day consists of:

10 Rounds for Time:

  • 3 Handstand Push-Ups
  • 6 Power Snatches (95 lb/43 kg for men, 65 lb/29 kg for women)
  • 9 Box Jumps (24 inches/61 cm for men, 20 inches/51 cm for women)

Scaling

  • Handstand Push-Ups:
    • Pike Push-Ups
    • Regular Push-Ups
  • Power Snatches:
    • Use lighter weights
    • Substitute with Dumbbell Snatches
  • Box Jumps:
    • Step-Ups
    • Use a lower height

No equipment

  • Handstand Push-Ups:
    • Pike Push-Ups on a chair or sofa
    • Regular Push-Ups
  • Power Snatches:
    • Use a backpack filled with books or water bottles
    • Substitute with towel snatches
  • Box Jumps:
    • Use a sturdy chair or bench
    • Do step-ups on stairs

Warmup

  • 400m Run or Row
  • 2 Rounds of:
    • 10 PVC Pass-Throughs
    • 10 Scap Push-Ups
    • 10 Air Squats
  • Stretching:
    • Shoulder Stretch (30 sec each side)
    • Hamstring Stretch (30 sec each side)
    • Calf Stretch (30 sec each side)

Cooldown

  • Easy 200m Walk
  • Foam Roll:
    • Shoulders (1 min each side)
    • Hamstrings (1 min each side)
    • Calves (1 min each side)
  • Stretching:
    • Child’s Pose (1 min)
    • Pigeon Pose (1 min each side)