02.12.21 WORKOUT OF THE DAY

February 11, 2021

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