Warm-up:
Get your heart rate up, then…
Spend 10:00 on Shoulder Mobility
Weightlifting:
Every 1:00 for 8:00
Muscle Snatch + High Hang Power Snatch + Power Snatch
*Work with empty barbell, keep it close, this is warmup emom.
-then-
Every 1:30 for 15:00
1 Power Snatch
Add 5/2.5 kg
*Work to daily MAX, PR if it feels good.
Competitors:
Active Recovery Protocol:
The Flush:
Flush the waste stored in muscle fiber and fascia.
20-40 Minutes light conversation pace jog / row / hike
Mobility:
10-15m Mobility on painful or restricted area, choose one joint and work on it for a month without changing.
Use Bands, LAX Ball, Voodoo Flossing, Turkish Get-ups
ROMWOD:
20:00-40:00 ROMWOD – there is nothing to add, just do it.
Add this routine and your gains will skyrocket.