WARM-UP
3 Sets
30 Seconds Each
PVC Pass Throughs
Box Step-ups
Row
Get More Narrow on PVC & Fast on Row with Each Set
Overhead Squat 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
Child’s Pose on Box: 45 Seconds
Barbell Forearm Smash: 45 Seconds Each Side
WORKOUT OF THE DAY
“Knock on Wood”
3 Rounds For Time [25 Minute Cap]:
30 Power Snatches (75/55)
30 Box Jump Overs (24″/20″)
30 Pull-ups
30/24 Calorie Row
AFTER PARTY
Power Snatch Waves
12 Sets of 1
Set 1: 79%
Set 2: 82%
Set 3: 85%
Set 4: 82%
Set 5: 85%
Set 6: 88%
Set 7: 85%
Set 8: 88%
Set 9: 91%
Sets 10-12: 88%
All Sets Based of 1RM Power Snatch
Rest as Needed Between Sets
HOME GYM
3 Round For Time:
30 Single Dumbbell Power Snatches (50/35)
150′ Walking Lunge
15 Strict Pull-ups
