WARM-UP
1 Minute
30 Seconds Box Step Overs (Low Box)
30 Seconds Box Jump Overs (Low Box)
30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Around the Worlds (15 Seconds Each Direction)
PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squats
PVC Sotts Press
PVC Lift Offs
PVC Arch Hold
PVC Hollow Hold
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
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 30 Seconds
WORKOUT OF THE DAY
“Muscle Memory”
5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups
AFTER PARTY
Upper Body Pulling Stamina
5 Rounds Not For Time:
2,000 Meter Bike Erg
10 Strict Pull-Ups
HOME GYM
5 Rounds For Time:
16 Single Arm Devil’s Press (6 Each Side)
60 Double Unders (90 Singles)
BEEF’D UP
10-8-6-4-2:
Power Snatches
After Each Round:
5 Bar Muscle-ups
10 Box Jump Overs (30″/24″)
Enter Barbell Weight Used For Each Round
Score is Total Load Over 5 Rounds
Looking For a Weight That Forces Single Reps
