Friday 6/26


10 reps of: Jumping Jacks, Neck Rolls, Arm Circles, Samson Stretch

8 reps of: Plank Kick Backs, Snatch Grip Deadlift, Push Press with 1 second pause, Air KB Swing

6 reps of: Burpees, High Hang Power Snatch, Dive Bombers, Russian KB Swing

4 reps of: Hollow to Arch Rolls, Power Snatch, Pike Push Ups, American KB Swing with 1 second pause

Rehearsal: 2-3 Reps of each-

HSPU or Modification (DB Z Press or Handstand Push-Up negatives)

Snatch at Workout Weight


Sit Ups

KB Swings



3 Handstand Push-Up 

5 Snatch (Light, the goal is to hold the bar and cycle it unbroken for the entire workout)

7 Burpees 

9 Sit Ups

11 KB Swings

At-Home Version:


2 Single-Arm Z-Press per arm, 4 Alternating DB Snatch per arm, 6 Burpees, 8 Sit-Ups, 10 Single-Arm KB Swings (5 per arm)

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