Bell House Fitness – Home Gym

08.30.22 (Time)

EQUIPMENT

For time:

9-7-5:

Burpees to 12-in target

Left-arm DB squat snatches

Right-arm DB squat snatches

BODYWEIGHT

For time:

9-7-5:

Burpees to 12-in target

Left-leg weighted single-leg squats

Right-leg weighted single-leg squats

WORKOUT NOTES

Sub 7:00.

DB loading should be moderate (35/50 lb). Athletes may use heavier loads, but only if they can maintain depth and sound mechanics while still being able to perform 1 snatch every :10 or less.

Reduce height of burpee target, reduce DB loading, and reduce range of motion of the squat as needed. Substitute with a DB overhead lunge if necessary.

WARM-UP

Every 3:00 x 3 sets:

1:00 run

10 walking lunge steps

10 push-ups

5 wall squats

2 sets/arm:

3-5 DB snatches

3-5 DB overhead squats

2 sets/arm:

3-5 DB squat snatches

– Rest as needed between arms

1 set:

5 burpees to 12-in target

3 left-arm DB squat snatches

3 right-arm DB squat snatches

5 burpees to a 12-in target

ACCESSORY

5 sets:

3 DB power snatch/arm

3 DB overhead lunge/arm

3 DB overhead squat/arm

STRETCHING

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side