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
