GENERAL WARM-UP
Mobilize/Activate
:10 Hang on Pull-Up bar + 5 Scap Pull-Ups
:30 Child’s Pose
10 Hollow Ups + 10 Supermans
:30 Up-Dog to Down-Dog
10 V-Ups
:30 Squat & Reach
10 Burpees
WORKOUT OF THE DAY
“IT’S NOT OVER”
[COMPETE/TRAIN] [0:00-9:00] AMRAP 9:
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
[9:00-15:00]:
Heavy Single Power Snatch
[SWEAT] [0:00-9:00] AMRAP 9:
15 Toes to Bar
10 Deadlifts (96/65)
5 Power Snatches (95/65)
[9:00-15:00]:
Heavy Single Power Snatch
POST WORKOUT
3:00 Recovery / Clean-Up / Log Scores
Stretch
1:00 Pigeon Stretch (each side)
1:00 Banded Hamstring Stretch (each side)
BEYOND THE 60
Bike (Long)
5 Minutes From Easy-Moderate Pace
5 Sets:
5 Minutes Moderate (Damper 2-4)
2 Minutes Recovery (Damper 1)
Cool-Down
5 Minutes at Easy “Cool Down” Pace
[Duration: 45 Minutes]
WORKOUT VARIATIONS
AT HOME
AMRAP 15:00:
20 V-Ups
20 DB Deadlifts
20 Alternating DB Hang Power Snatches (10 each arm)
EQUIPMENT FREE
AMRAP 15:00:
20 V-Ups
20 Alternating Single Leg Good Mornings
20 Burpees
