Workout of the day

Oly focus with a classic ladder. Grip and core will be tested. Move well. Keep a steady pace.

The workout of the day consists of:

For time: 21-15-9 reps of:

  • Power Snatch 45kg/95lb
  • Hanging Knee Raise
  • Box Jump 60/50cm

Aim to finish under 12 minutes.

Scaling

Intermediate:

  • Power Snatch 30kg/65lb
  • Hanging Knee Raise (if needed, substitute lying knee tucks)
  • Box Jump 50/40cm

Beginner:

  • DB Power Snatch 2 x 10kg/22lb (alternating arms each rep)
  • Lying knee tucks
  • Step Ups 40cm

Reduce reps to 15-12-9 if needed for time cap.

No equipment

  • 21-15-9 reps:
    • Broad Jump
    • Push-Up
    • Air Squat
    • V-Up or Tuck-Up

Warmup

  • 2 min row, bike, or jog
  • Joint circles (shoulders, wrists, hips, ankles)
  • Barbell complex (empty bar, 3 sets):
    • 5 Deadlift
    • 5 Hang Muscle Snatch
    • 5 Overhead Squat
    • 5 Power Snatch
    • Increase weight each set if needed

Cooldown

  • Dead hang from pull-up bar 2 x 30 sec
  • Wrist circles 2 x 20 sec each direction
  • Forearm stretch against wall 2 x 30 sec each arm
  • Band finger extensions 2 x 20 reps