GENERAL WARM-UP
Get Hot/Activate
“Junkyard Dog” – 5 Reps of Each
:90 Squat Hold
Stretch
:20 Hang from Pull-Up Bar
:20 Samson Stretch (each side)
WORKOUT OF THE DAY
“SNAKE BITE”
[COMPETE]
For Time: (10:00 Cap)
21-15-9:
Squat Snatches (95/65)
Chest-to-Bar Pull-Ups
- Score = The time it takes to complete the workout
[TRAIN]
For Time: (10:00 Cap)
21-15-9:
Power Snatches (95/65)
15-12-7
Strict Pull-Ups
(The number of Strict Pull-Ups is ~75% of Chest-to-Bar Pull-Ups)
[SWEAT]
For Time: (10:00 Cap)
21-15-9:
Power Snatches (65/45)
Kipping Pull-Ups
PART 2. SNATCH COMPLEX (For Load & Quality)
In the remaining time, for load:
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch – share a Foam Roller
P1. 2:00 Foam Roll (1:00 Lats & 1:00 Lower Back)
P2. 2:00 Pigeon Stretch (1:00 each leg)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets:
18 Bulgarian Split Squats (9/Leg)
12 Bent-Over Barbell Rows (Supinated Grip)
6 Tempo Glute Bridges (:05 up, :05 down)
[Rest as needed between sets]
WORKOUT VARIATIONS
AT HOME
For Time:
21-15-9:
Single Arm Dumbbell Squat Snatches (40/30)
Double Dumbbell Bent Over Rows
EQUIPMENT-FREE
For Time:
21-15-9:
V-Ups
10m Shuttle Sprints
