WARM-UP
Bike Warmup
2 Minutes Easy-Moderate
30 Seconds Each
PVC Around the Worlds (15 Each Each Direction)
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
PVC Arch Hold
PVC Hollow Hold
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 Technique
On the 1:30 x 6 Sets:
3-Position Power Snatch
3 Overhead Squats
WORKOUT OF THE DAY
“Bi-Weekly”
4 Rounds For Time:
10 Burpee Pull-ups
20 Hang Power Snatches (75/55)
30/21 Calorie Bike Erg
AFTER PARTY
Gymnastics Practice
4 Rounds Not For Time:
5-10 Strict Handstand Push-Ups
50′ Handstand Walk
HOME GYM
4 Rounds For Time:
10 Dumbbell Facing Burpees
20 Alternating Dumbbell Snatches
400 Meter Run
BEEF’D UP
10-9-8-7-6-5-4-3-2-1:
Box Jumps (30″/24″)
Strict Pull-ups
Power Snatch
Enter Power Snatch Weight For Each Round
