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Workout of the Day

FITNESS
A. Hang power snatch
Build to a 3RM for today in 12 minutes

Training notes:
-Any hang position above the knee is acceptable

Record top weight lifted.

B. Front squat
Build to a 3RM for today in 15 minutes

Training notes:
-Use the last several weeks of squatting as a good for what weight to shoot for.

Record weight lifted.

C. Rear-foot elevated split squat
Build to a 6RM per side @ 30×1 tempo

Training notes:
-Load by holding DBs at side
-Be honest on tempo

Record top weight lifted.

PERFORMANCE
A. Hang muscle snatch
Build to a 3RM for today in 12 minutes

Training notes:
-Any hang position above the knee is acceptable
-Make sure these are actually muscle snatches – no dropping under the bar

Record top weight lifted.

B. One and a quarter front squat
Build to a max for today in 15 minutes

Training notes:
-Make sure this is a legit one and a quarter front squat.
-Expect to hit somewhere around 90% of 1RM front squat.

Record top weight lifted.

C. Rear-foot elevated split squat
Build to a 6RM per side @ 30×1 tempo

Training notes:
-Load by holding DBs at side
-Be honest on tempo

Record top weight lifted.

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