WARM UP
30 Seconds of Each:
20” (Low Height) alternating box step ups
Slow and Controlled Air Squats
PVC Pass Throughs
Box Jumps & Step Down (Low Height)
Kang Squats (Bodyweight “Good Morning” to squat to stand)
PVC Around the Worlds (15 Seconds Each Direction)
Mobility
Barbell Ankle Stretch: 1 Minute
Pigeon Pose + Wrist Stretch: 90 Seconds Each Side
Overhead Stretch on Wall: 1 Minute
BOX JUMP OVER
Focus: “Landing Low on the Box”
HANG SQUAT SNATCH
Focus: “Finding an Vertical Torso before Jumping”
STRENGTH
Build to a Heavy Snatch Complex (for today)
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch
(within the 10:00 window, practice box jump overs and have the game weight on the bar at the close of the 10:00)
WORKOUT OF THE DAY
“Clean Shave”
AMRAP 10:
10 Box Jump Overs (24″/20″)
10 Hang Squat Snatches (95/65)
Modification 1
AMRAP 10:
10 Box Jump Overs (24″/20″)
10 Hang Squat Snatches (75/55)
Modification 2
AMRAP 10:
10 Box Jump Overs (24″/20″)
6 Hang Power Snatch + Overhead Squat (45/35)
GROUP STRETCH
Child’s Pose on Box: 1:00
Barbell Forearm Smash: 1:00 each side
Pigeon Pose on Box: 1:00 each side
Static Calf Stretch: :30 each side
ACCESSORY (BEYOND THE 60)
(Optional: to be completed outside of the 60:00 class)
400m Double KB Farmer’s Carry (70/53)
Equipment Free
AMRAP 10:
10 Burpees over an object
12 V-ups
Home Gym
AMRAP 10:
15 Lateral Burpees Over Dumbbell
20 Dumbbell Snatches (50/35)
