AMRAP 20:
20 Wallballs 14/20
20 Hang Power Snatches 55/75 M 45/75
20 Box Jumps 20/24
20 Overhead Squats 55/75 M 45/75
20/15 Calorie Row

GENERAL WARM-UP

EMOM 5

Minute 1: Air Squats to Medicine Ball
Minute 2: PVC Pass Throughs
Minute 3: Box Step-ups
Minute 4: PVC Overhead Squats
Minute 5: Easy Row

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

 

MOBILITY

PVC Lat Stretch: 1 Minute

PVC Sotts Press: 1 Minute

 

AFTER PARTY

WORKOUT VARIATIONS

HOME GYM

AMRAP 20:

20 Goblet Thrusters 35/50 M25/40

20 SA DB Hang Power Snatches
20 Box Jumps or DB Jump Overs 2=1
20 SA DB Overhead Squats or Goblet Squats

200 M Run

MODIFICATIONS

20 WALLBALLS

• 20 Jumping Air Squats
• 20 Single Dumbbell Goblet Squats
• 20 Medicine Ball Squat Cleans

20 HANG POWER SNATCHES

• 20 Single Dumbbell Hang Power Snatches
• 20 Odd Object Ground to Overhead
• 20 Kettlebell Swings
• 20 Slamballs

20 BOX JUMPS

• 40 Jumping Lunges (20 Each Leg)
• 40 Reverse Lunges (20 Each Leg)

20 OVERHEAD SQUATS

• 20 Single Arm Dumbbell Overhead Squats
• 20 Front Squats
• 20 Double Dumbbell Front Squats

20/15 CALORIE ROW

• 15/12 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
• 30/20 Calorie Schwinn Bike
• 100 Meter Double Dumbbell Farmers Carry
• 200 Meter Air Runner or Trueform