WARM-UP
Row Warmup
2 Minutes Increasing Intensity:
50 Seconds Easy
40 Seconds Moderate
30 Seconds Moderate-Fast
30 Seconds Each
Active Spidermans
Lateral Hops Over Barbell
Squat to Stands
Forward and Back Hops Over Barbell
Slow Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Chest Stretch on Floor: 45 Seconds (Actively Moving)
Front Rack Stretch: 45 Seconds
Forearm Stretch: 45 Seconds
WORKOUT OF THE DAY
“Forecast”
AMRAP 4:
27/21 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees
AFTER PARTY
POWER SNATCH
Build to Heavy Single
HOME GYM
3 Rounds x AMRAP 4:
21 Shuttle Runs (10 Meters)
21 Alternating Dumbbell Power Snatches (50/35)
21 Dumbbell-Facing Burpees
Rest 4 Minutes Between
