11.30.20 Workout of the Day

November 29, 2020

WARM-UP

2 Rounds

30 Seconds Hollow Hold
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson
30 Seconds PVC Overhead Squats

Snatch 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

STRENGTH:

Hang Power Snatch

On the Minute x 10:
2 Hang Power Snatches

WORKOUT OF THE DAY:

“No Air”

AMRAP 15:
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups

AFTER PARTY

Stamina Squats

On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats

Barbell Loaded at 57% of 1RM Front Squat

HOME GYM OPTION

AMRAP 15:
30 Air Squats
20 Single Dumbbell Hang Power Snatches (50/35)
10 Strict Pull-ups