WARM-UP
3 Rounds
30 Seconds Bike (Increase Intensity Each Round)
30 Seconds PVC Pass Throughs
30 Seconds Inchworm to Push-up
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
MOBILITY
Turn Back Stretch on Wall: 40 Seconds Each Side
Pec Stretch on Wall: 40 Seconds Each Side
2-Position Power Snatch
Build to a Heavy Complex in 10 Minutes
WORKOUT OF THE DAY
“You Complete Me”
TEAMS OF 2
AMRAP 18:
9/7 Calorie Assault Bike
12 Hang Power Snatches (75/55)
15 Push-ups
Alternate Every Station With Partner
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Chest
Traps
Hamstrings
Lats
HOME GYM
AMRAP 18:
9 Shuttle Runs [10 Meters]
12 Alternating Dumbbell Snatches
15 Push-ups
BEEFED UP OPTION
AMRAP 18 [Individual Version]:
15/12 Calorie Assault Bike
15 Power Snatches (75/55)
15 Handstand Push-ups
