Workout of the Day: Friday, 05-May-2023
Warm-up
Hang Squat Snatch (10 EOMOM
1 Hang Squat Snatch 90%+)
1 Hang Squat Snatch 90%+)
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Shooting for sub 10 min
12 min time cap
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
10 PVC Pass Throughs
10 PVC OHS
5 PVC Hang Power Snatch
5 PVC Hang Squat Snatch
4 Rounds (1st Round w/PVC pipe)
5 Bent over Snatch grip rows
5 High-pulls
5 Snatch grip Push Press
5 OHS
*Roll Lats or do banded lat stretch btwn rounds