WARM-UP
30 Seconds Each
Easy Single Unders
PVC Pass Throughs
Hollow Hold
Quick Single Unders
PVC Overhead Squats
Arch Hold
High Single Unders
PVC Sotts Press
Straight Leg Sit-ups
Overhead Squat 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
Wall Twist: 40 Seconds Each
Overhead Stretch on Wall: 1 Minute
STRENGTH
Power Snatch
Build to Heavy Single
WORKOUT OF THE DAY
“One Too Many”
AMRAP 10:
50 Double Unders
10 Power Snatches (95/65)
21 Toes to Bar
50 Double Unders
10 Power Snatches (95/65)
15 Chest to Bar Pull-ups
50 Double Unders
10 Power Snatches (95/65)
9 Strict Pull-ups
AFTER PARTY
Skill Conditioning
3 Giant Sets, Not For Score:
800 Meter Run
25′ Handstand Walk
5 Rope Climbs
25′ Handstand Walk
Rest 3 Minutes Between Sets
HOME GYM
AMRAP 15:
60 Double Unders
45 Sit-ups
30 Alternating Single Dumbbell Snatches (15 Each)
BEEF’D UP
Every 4 Minutes x 3 Rounds:
50 Double Unders (75 Singles)
9 Strict Pull-ups
9 Power Snatches
Every 4 Minutes x 2 Rounds:
50 Double Unders (75 Singles)
15 Kipping Pull-ups
7 Power Snatches
Every 4 Minutes x 1 Round:
50 Double Unders (75 Singles)
21 Chest to Bar Pull-ups
5 Power Snatches
Enter Power Snatch Weight Used For Each Round (6 Total)
Looking For Steady Singles Throughout
