Workout of the day

Today’s workout will keep your heart pounding and muscles burning. You’ll mix power snatches with some quick cardio bursts. Focus on form during the snatches and push through on the sprints.

The workout of the day consists of:

5 Rounds for Time:

  • 200m Sprint
  • 10 Power Snatches at 75% 1RM (Max 135lb/61kg)

Scaling

  • Beginners: Use 50% 1RM for snatches and jog 200m instead of sprint
  • Intermediate: Use 65% 1RM for snatches and do 200m run at a fast but sustainable pace

No equipment

  • No Barbell: Use a broomstick or PVC pipe for snatches
  • No space to run: Do 1 minute of high knees in place instead of 200m sprint

Warmup

  • 400m light jog
  • 2 rounds of:
    • 10 PVC pipe pass-throughs
    • 10 overhead squats with PVC
    • 10 lunges
  • Specific warmup: practice Power Snatches with empty barbell, 40% RM, and 60% RM

Cooldown

  • 400m slow walk
  • Stretch hamstrings, quads, shoulders, and triceps for 2 minutes each