200m Jog
15 Dislocates
10 Behind the Neck Presses with PVC
10 Good Mornings
10 Leg Swings
10 PVC OH Squats
20 Lateral Hops over the PVC

With an Empty Barbell….

5 Hang Muscle Snatches
5 Behind the neck Snatch Grip Push Presses
5 OH Squats

Review the snatch positions for the day and warm those up…

Strength and Skill

Every 2 minutes, for 10 minutes (5 sets):

Hang Snatch + Snatch from 2″ Below the Knee

Start around 70-75% and build to 85% of your 1-RM Snatch.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

Aim to perform these at around 87-90% of your 1-RM Snatch.

FITNESS 200812

Complete as many rounds and reps as possible in 14 minutes of:

20 Goblet Squats with a Dummbell
10 Alternating Dumbbell Snatches
10 Handstand Push-Ups or Pike Push ups


Complete as many rounds and reps as possible in 14 minutes of:

20 Single DB Front Squat (50/35 lbs) – 10 reps per side
15 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups

At Home Warm-up

When the clock starts, perform…

Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Airplanes
30 Feet of Walking Knee Tucks
30 Feet of Heel Scoops
30 Feet of Sky Reaching Toe Grabs
30 Feet of Over the Fence Under the Fence

Immediately followed by…

Two sets of:
30 Feet of Bunny Hops
30 Feet of A Skips
30 Feet of Backwards Speed Skips
30 Feet of Straight Leg Bounding
30 Feet of Bent Knee Bounding
30 Feet of Right Leg Single Leg Hops
30 Feet of Left Leg Single Leg Hops
Rest 60 Seconds

18 EMOM- Jump and Shuttle

When the running clock reaches 25:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets of):

Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 Seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest

Upper Body Bodybuuilding

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Hammer Curls
10 Overhead Triceps Extensions


Banded Lat and Shoulders
Roll Posterior
Pigeon Stretch

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