Happy Day
Warm Up/Mobility
Warm-up
2:00 Meter of choice
into…
10 PVC Pass Throughs
8 Jumping squats
6 Up-Downs
into…
W/ Barbell
5 Snatch Deadlift
5 Snatch Grip Behind the Neck Press
5 Burpees
into…
10 PVC Pass Throughs
8 Jumping squats
6 Up-Downs
into…
W/ Barbell
5 Snatch Deadlift
5 Snatch Grip Behind the Neck Press
5 Burpees
Strength
Hang Power Snatch (4×3)
Moderate-Heavy for all Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15
12/10 Cal of Choice
9 Burpees over Bar
3 Hang Power Snatch (95/65)*
*Pwr Snatch Reps increase by 3 every round 3,6,9..
12/10 Cal of Choice
9 Burpees over Bar
3 Hang Power Snatch (95/65)*
*Pwr Snatch Reps increase by 3 every round 3,6,9..
Warm-up
5 sets
6 Plank Rotations
12 Tuck Ups
12 Hollow Rocks
6 Plank Rotations
12 Tuck Ups
12 Hollow Rocks
Finisher