Workout of the Day: Wednesday, 07-December-2022
Warm-up
<p>With PVC Pipe</p><p>10 Pass Throughs</p><p>5 OHS</p><p>5 Snatch Balance</p><p>5 Hang Squat Snatch</p><p>5 Squat Snatch</p><p>then</p><p>2 Rounds</p><p>5 Tempo OHS</p><p>30 sec Hollow Hold</p><p>then</p><p>2 Rounds</p><p>5 Snatch Balance</p><p>6 Burpees</p>
Squat Snatch (Weight)
<p>6EOMOM</p><p>3 Squat Snatch 60-70%</p><p>6EOMOM</p><p>2 Squat Snatch 75-85%</p><p>8EOMOM</p><p>1 Squat Snatch 90+%</p>
Metcon (AMRAP – Rounds and Reps)
<p>9 AMRAP</p><p>15 HSPU</p><p>30 DU’s</p><p>15 Pull-ups</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>