GENERAL WARM-UP
Activate/Get Hot
Run 200m
:30 Lunge to Pass Through
:30 Knuckle Draggers
Run 100m
:30 PVC Cuban Press
:30 PVC Good Mornings (use PVC not barbell)
WORKOUT OF THE DAY
PART 1 – DOUBLE HEAVY POWER SNATCH
Power Snatch
2-2-2-2-2
PART 2 – “REMAIN CALM”
[COMPETE/TRAIN]
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (115/85)
- Score = Number of power snatches completed at 10:00
[SWEAT]
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (85/65)
COOL-DOWN
3:00 Recovery/Clean-Up/Record Scores
Stretch
1:00 Foam Roll – Back
1:00 Child’s Pose
1:00 Figure-4 (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality
12 Bulgarian Split Squats (Each Leg)
8 Weighted Sit-ups
WORKOUT VARIATIONS
MASK
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (135/95)
AT HOME
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Double Dumbbell Power Snatches (50/35)
EQUIPMENT-FREE
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Burpee Broad Jumps
