Bell House Fitness – Home Gym

12.23.22 (Time)

EQUIPMENT

For time:

75 DB power snatches

BODYWEIGHT

For time:

75 burpees to a target (6 in)

WORKOUT NOTES

3:00-8:00.

Light-to-moderate DB (35/50 lb). Use one DB.

Reduce DB load as needed and substitute with cleans or hang snatches if necessary.

WARM-UP

2 sets:

20 walking lunge steps

5 elbow instep + hamstring stretch/side

10 DB good mornings

5 wall squats

1 set:

10 alternating DB cleans

5 DB push presses/side

5 single-arm DB swings/side

5 DB hang power snatches/side

EMOM 3:

6-10 DB power snatches

– Perform all sets as fast as possible.

ACCESSORY

Post-workout:

EMOM 8:

3 burpee + vertical jumps

– Reset between reps. Drop to the floor, burpee up, and jump as high as possible for each rep.

STRETCHING

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch