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
