Bell House Fitness – Home Gym

08.17.22 (Time)

EQUIPMENT

For time:

50 double-DB clean and jerks

or

For time:

50 single-DB squat snatches

BODYWEIGHT

For time:

30 inverted burpees

or

For time:

30 wall walks

WORKOUT NOTES

5:00-10:00.

Moderate DB loading (35/50 lb), but with more complex movements.

Scale to a single-DB for the clean and jerks or a power snatch + overhead lunge for the squat snatches.

WARM-UP

EMOM 8:

Min. 1 | :45 inchworm + 1 push-up

Min. 2 | :45 alternating single-arm DB clean

Min. 3 | :45 single-arm DB overhead lunge

Min. 4 | :45 plank hold

– Use the left arm for minute 3 in the first round and the right arm in the second.

2 sets:

3 DB cleans

3 DB jerks

3 DB clean and jerks

– Rest :10-:20

2 DB snatches/side

2 DB overhead squats/side

2 DB squat snatches/side

– Rest 1:00.

:30 max reps of:

Double-DB clean and jerks

or

DB squat snatches

ACCESSORY

Accumulate:

400-m overhead DB carry

STRETCHING

2 sets:

:45 band pull-aparts

:30 lacrosse ball mash on foot/side