12.28.20 Workout of the Day

December 27, 2020

WARM-UP

2 Rounds

30 Seconds Each

PVC Pass Throughs
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Sotts Press
Wall Squats

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

STRENGTH

Snatch Complex

On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

WORKOUT OF THE DAY

“From the Top”

For Time [15 Minute Cap]:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

AFTER PARTY

Box Squats

7 Sets of 2

Set Box Just Below Parallel

Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets

HOME GYM

3 Rounds For Time:
30 Alternating Dumbbell Snatches
50 Sit-ups

BEEFED UP OPTION

For Time:
15 Toes to Bar
15 Power Snatches (135/95)
15 Toes to Bar
15 Overhead Squats (135/95)
15 Toes to Bar
15 Squat Snatches (135/95)
15 Toes to Bar