Daily Workout WOD, November 19, 2021

In 12 mins complete:
50 DUs/100 Singles
90 secs/side Couch Stretch

Then complete 2 sets of:
10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)
10 Banded Face Pulls
10 Banded Slides

Then complete 3 sets of:
6 Hang Muscle Snatches
6 Behind the neck Snatch Grip Push Press
6 OH Squats

5 mins of Technical Focus (Hip Squat Snatch)

Complete 3 sets of:
6 Hip Squat Snatches (hold at the
bottom)

Perform the full Squat Snatch in a complex first from above the knee then below the knee then from the ground

AQAP complete:
90-70-50 DUs / Singles
9-7-5 Power Snatches (135/95) or 20-16-12 Alternating DB Snatches (35/20)
21-15-9 C2B / Pull Ups / Ring Rows

Rest 3 mins

100 DUs / Singles
30 C2B / Pull Ups / Ring Rows
10 Power Snatches (135/95) or 20 Alternating DB Snatches (35/20)

Optional Extra Work

Complete 2-3 sets of:
12 Barbell Curls (T2120)
15 DB Reverse Flys
Rest 1 min

Every 2 mins for 10 mins:
5 Front Squats at 75% of 1RM
(hold for 2 secs at the bottom on each – get out as fast as possible)

Complete 3 sets of:
30 sec Stir the Pot on Swiss Ball
Rest 30 secs
30 sec Pike on Rower
Rest 30 secs
30 sec/side Side Crunches
Rest 30 secs
30 sec Alternating Single Leg V-Ups
Rest 30 secs