11.7.23 Workout of the Day

Monday evening crew

Barbell
Strength: Hang Squat Snatch
3-3-2-2-1-1-1
[Build to a heavy single or 1 RM]

Conditioning
6 RFT
10 T2B
20 Wall Balls (20/14)
40 DUBS

Midline & Cooldown
3 sets for quality
200 m run
10 Single Leg Glute Bridges
30 second hollow body rocks

Interval
For time (1:00 on / 1:00 off)
200 Airsquats to medicine ball
150 DB Alternating Power Snatch (50/35)
100 v-ups
50/35 Calorie Ski or Bike

[There is a 40 minute cap so go hard every interval. Feel free to modify reps if need be to achieve proper stimulus.]

Cooldown
1000 m light jog
Into
2 sets
1:00 plank
1:00 Superman