November 27, 2023 – Fitness

Warm-Up | Fitness
“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements”

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0

B.
Complete as many reps as possible in 8 minutes of:
Single-Arm Kettlebell or Dumbbell Snatches

Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.