WARM-UP
30 Seconds Each
PVC Straight Leg Swings (15 Seconds Each Side)
PVC Around the Worlds (15 Seconds Each Side)
PVC Lat Stretch
PVC Cuban Press
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
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
STRENGTH
Overhead Squat
5 Sets of 5
WORKOUT OF THE DAY
“All Over Again”
AMRAP 15:
25 Overhead Squats (75/55)
20 Singe Dumbbell Hang Clean and Jerks (50/35)
15 Toes to Bar
AFTER PARTY
Snatch
On the 1:30 x 5 Sets:
1 Power Snatch
1 Squat Snatch
Set 1: 60% 1RM Snatch
Set 2: 65% 1RM Snatch
Sets 3-5: 70-80% 1RM Snatch
HOME GYM
AMRAP 15:
20 Single Dumbbell Goblet Squats (50/35)
20 Sit-ups
20 Singe Dumbbell Hang Clean and Jerks (50/35)
20 Sit-ups
BEEF’D UP
AMRAP 20:
30 Singe Dumbbell Hang Clean and Jerks
20 Toes to Bar
10 Front Squats
Bar Taken From the Floor
Enter Dumbbell + Barbell Weights
