Monday, November 30, 2020
Video Brief: https://youtu.be/ofIH5YvST0I

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” -Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

WARM-UP
2 Rounds
30 Seconds Hollow Hold
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson
30 Seconds PVC Overhead Squats

Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

https://www.youtube.com/watch?v=SF1HR-Pwzhg

Hang Power Snatch
On the Minute x 10:
2 Hang Power Snatches

“No Air”
AMRAP 15:
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups

KILOS
34/25

HOME GYM OPTION
AMRAP 15:
30 Air Squats
20 Single Dumbbell Hang Power Snatches (50/35)
10 Strict Pull-ups

KILOS
22.5/15

Use Any Modifications Listed Below

MODIFICATIONS
BARBELL HANG POWER SNATCHES
Single Dumbbell Hang Power Snatches
Kettlebell Swings
STRICT PULL-UPS
Reduce Reps
Ring Rows
Banded Strict Pull-ups
Double Dumbbell Bent Over Rows
Dumbbell Plank Rows

Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats

Barbell Loaded at 57% of 1RM Front Squat