WARM-UP
2 Rounds
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds PVC Arch Hold
30 Seconds PVC Straight Leg Swings (15 Seconds Each)
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
STRENGTH
Barbell Complex
On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats
WORKOUT OF THE DAY
“Top Shelf”
AMRAP 15:
21 Wallballs (20/14)
12 Power Snatches (95/65)
15 Toes to Bar
12 Overhead Squats (95/65)
AFTER PARTY
Stamina Squats
On the Minute x 12 (6 Rounds):
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Barbell Load: 66-68% 1RM Front Squat (For Both Lifts)
HOME GYM
AMRAP 15:
18 Alternating Dumbbell Snatches
15 Weighted Sit-ups
12 Single Dumbbell Thrusters (Each Side)
BEEFED UP OPTION
AMRAP 15:
21 Wallballs (20/14)
15 Toes to Bar
12 Power Snatches (115/85)
9 Overhead Squats (115/85)
