Workout of the day

Olympic focus today. Move with control. Keep intensity steady.

The workout of the day consists of:

Every minute on the minute for 14 minutes: Minute 1: 4 Power Snatch (45kg/95lb) Minute 2: 12 Wall Ball (9kg/20lb) Minute 3: 15 Sit-Ups Minute 4: Rest Repeat 3 times.

Scaling

Intermediate:

  • Power Snatch 32kg/70lb
  • Wall Ball 6kg/14lb Beginner:
  • 6 Dumbbell Hang Power Snatch (12.5kg/26lb, alternating)
  • 12 Goblet Squat (8-12kg/26lb dumbbell or kettlebell)
  • Sit-Ups as written

No equipment

  • 6 broad jumps instead of snatch
  • 12 air squats instead of wall ball
  • Sit-Ups as written

Warmup

  • 2 minutes rowing, biking, or jogging
  • Neck, shoulder, and hip circles
  • Empty bar complex (3 sets, ascending weight):
    • 5 Deadlift
    • 5 Hang Power Snatch
    • 5 Overhead Squat (use PVC or empty bar if needed)

Cooldown

  • 60 seconds banded hamstring stretch per side
  • 60 seconds banded shoulder distraction per side
  • 60 seconds couch stretch per side