General Warm Up
4 rounds
0:20 jump rope
0:10 rest
0:20 banded good morning (PVC pipe on shoulders)
0:10 rest

Skill and Build Up
Single arm dumbbell snatch progression
with a light dumbbell (10 lb)
5/5 deadlift
5/5 deadlift + shrug (straight arm)
5/5 muscle snatch
5/5 overhead drops
5/5 dumbbell snatch (full movement)

2 rounds
power snatch progression (3 step)
5 deadlift + shrug + elbows high (barbell – empty)
5 muscle snatch (barbell)
5 power snatch (barbell)

Build Up
6 single-arm dumbbell snatches; alternating (moderate load) (15 lb)
5 box jump overs, low (16″ box step-ups and step-off opposite side)
5 power snatches, light (empty bar)

6 single-arm dumbbell snatches, alternating (workout load) (15 lb)
5 box jump overs, workout height or lower (16″ box step-ups and step-off opposite side)
3 power snatches, moderate (35 lb barbell + 5lb each side = 45 lb)

3 power snatches, workout weight (35 lb barbell + 5lb each side = 45 lb)

Workout
3 rounds for time – 10:42
25 dumbbell snatches, alternating (50/35) (15 lb)
20 box jump overs (24/20) (16″ box step-ups and step-off opposite side)
5 power snatches (135/95) (35 lb barbell + 5lb each side = 45 lb)

Accessory Work
5 rounds
0:15 upright row (75/55) (empty barbell)
0:45 PVC hang muscle snatch

Another great day at the gym. It’s fun to see all the people – way more than when we were just zooming.

It’s good to be back in the gym.

See you tomorrow! Have a great day!

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