WARM-UP
30 Seconds Each
Active Samson
PVC Pass Throughs
Squats to Medicine Ball
Active Spidermans
PVC Overhead Squats
Medicine Ball Strict Press
Push-up to Down Dog
PVC Pass Throughs (More Narrow)
Medicine Ball Deadlifts
Inchworm to Push-ups
PVC Overhead Squats (More Narrow)
Medicine Ball Slams
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
Medicine Ball Thoracic Opener: 2 Minutes
Barbell Ankle Stretch: 2 Minutes
Squat Hold: 1 Minute
STRENGTH
Power Snatch
Heavy 3-Position Power Snatch
WORKOUT OF THE DAY
“Isa-ball”
AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)
AFTER PARTY
Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
Barbell Loaded at 82% 1RM Front Squat
HOME GYM
AMRAP 12:
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats
BEEFED UP OPTION
10 Rounds For Time:
3 Power Snatches (135/95)
15 Wallballs (20/14)
MODIFICATIONS
POWER SNATCH
12 Alternating Single Dumbbell Power Snatches
WALLBALL
12 Single Dumbbell Goblet Squats
12 Single Arm Dumbbell Thrusters (6 Each)