Monday, January 29

:30 Seconds Walkouts Quad Stretch Push-up to Down Dog Deep Side Lunges Slow Burpees Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts 5 Front Squats

Snatch Primer (3 x 6)

On the :90 Seconds x 3 Rounds 2 Pausing Overhead Squats 2 Snatch Balances 2 High Hang Squat Snatches Performed at 40%

Hang Snatch (7 x 2)

7 Sets of 2: 1×2 @ 60% 1×2 @ 65% 1×2 @ 70% 1×2 @ 75%

Final three sets: Build as you see fit.

Back Squat (1x1,2x2, 2x4,1x10)

Build to a Moderately Heavy Single Followed by: 2×2 @ 90% 2×4 @ 84% 1×10 @ 75%

"Over and Over" (Time)

9-15-21: Chest to Bar Pull-Ups Barbell-Facing Burpees Overhead Squats (95/65)