Workout of the day

Focus on olympic lifting technique today. Move smoothly. Keep intensity controlled. Rest as needed between rounds to maintain form.

The workout of the day consists of:

4 rounds for quality:

  • 5 squat snatch (RX: 45kg/95lb, Intermediate: 32kg/70lb)
  • 5 thrusters (RX: 45kg/95lb, Intermediate: 32kg/70lb)
  • 5 bar-facing burpees (step or jump over) Rest 1-2 minutes between rounds for quality movement.

Scaling

  • Intermediate: Barbell at 32kg/70lb for both movements
  • Beginner: Use dumbbells or kettlebells. 5 DB snatch (one arm, alternate as needed), 5 DB thrusters (both arms), 5 burpees (no bar to jump over)

No equipment

  • 6 backpack ground-to-overhead
  • 6 backpack thruster
  • 6 no-push-up burpees (jump or step over bag if possible)

Warmup

  • 2 min cardio (row, bike, or jog)
  • Joint circles (shoulders, wrists, hips, ankles)
  • Barbell ramp: 3 sets, build weight each set
    • 5 deadlift
    • 5 hang power clean
    • 5 front squat
    • 5 push press
    • 5 back squat

Cooldown

  • Dead hang from pull-up bar (2 x 30 sec)
  • Wrist circles (1 min)
  • Forearm stretch (30 sec each side)
  • Finger band extensions (20 per hand)