WARM-UP
30 Seconds Each
PVC Around the Worlds
PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squats
PVC Sotts Press
PVC Straight Leg Swing (Right)
PVC Straight Leg Swing (Left)
PVC Arch Hold
PVC Hollow Hold
PVC V-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
Pec Stretch on Wall: 30 Seconds Each Side
Wall Twist: 1 Minute Each Side
STRENGTH
Snatch Technique
On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
WORKOUT OF THE DAY
“What’s Up?”
AMRAP 9:
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round
AFTER PARTY
Body Armor
3 Giant Sets:
15 Double Dumbbell Stiff Legged Deadlifts
20 Barbell Front Rack Reverse Lunges (10 Each Leg)
20-30 GHD Sit-ups
Rest 3 Minutes Between Sets
HOME GYM
AMRAP 12:
6 Alternating Single Dumbbell Power Snatches
6 Abmat Sit-ups
12 Alternating Single Dumbbell Power Snatches
12 Abmat Sit-ups
18 Alternating Single Dumbbell Power Snatches
18 Abmat Sit-ups
…
Add 6 Reps Per Round
BEEF’D UP
AMRAP 15:
12 Toes to Bar
9 Power Snatches
6 Overhead Squats
Score is Barbell Weight
What We’re Looking For:
Small Sets or Singles on Snatches
Unbroken Overhead Squats
