Prep
2 Sets
Squat Twist and Reach x 10 reps
Lying Behind the Neck PVC Press x 10 reps
Bent Over Plate Y Raises x 10 reps
2 Sets
Snatch Grip RDL x 5 reps
Behind the Neck Snatcj Grip Push Press x 5 reps
Hang Muscle Snatch x 5 reps
Hang Power Snatch x 5 reps
Hang Squat Snatch x 5 reps
At Home
A.
16min Emom
Snatch x 5-7 reps
Stick / PVC / Empty Barbell
B.
For time:
2 rounds
Burpee Over object x 5 reps
Jumping Jacks x 50 reps
Rest 2 min
2 Rounds
Jump Lunges x 10 reps
Jumping Jacks x 50 reps
Rest 2 min
2 Rounds
Jump Squat x 15 reps
Jumping Jack x 50 reps
At the Gym
A.
16min Emom
Snatch x 1 rep
Build up to a heavy single for the day
B.
For time:
2 rounds
Devils Press x 5 reps 50/35
Double Unders x 50 reps
Rest 2 min
2 Rounds
Dumbbell Thruster x 5 reps 50/35
Double Unders x 50 reps
Rest 2 min
2 Rounds
Dumbbell Devil Thruster x 5 reps 50/35
Double Unders x 50 reps