WARM-UP
Bike Warmup
2 Minute Easy Bike
PVC Warmup
3 Rounds:
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
Try to Get More Narrow with Each
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
Power Snatch + Overhead Squat
On the Minute x 10:
2 Power Snatches
1 Overhead Squat
WORKOUT OF THE DAY
“All That”
21-15-9:
Power Snatches (75/55)
Overhead Squats (75/55)
50/35 Calorie Assault Bike
9-15-21:
Power Snatches (75/55)
Overhead Squats (75/55)
AFTER PARTY
Stamina Squats
On the Minute x 12 (6 Rounds):
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Barbell Loaded @ 63% 1RM Front Squat
HOME GYM OPTION
50-40-30-20-10:
Single Arm Dumbbell Snatches
Single Arm Dumbbell Thrusters
After Each Round (5 Times):
60 Double Unders
