Workout Breakdown VIDEO:
WARM-UP:
2 rounds:
:20 handstand hold
5 push ups w/:03 negative
10/10 side plank reach through
:30 bent knee hollow hold
10 pvc pass through
10 pvc power snatch balance
10 barbell strict high pull
(or 10/10 dumbbell)
5 barbell muscle snatch
(or 5/5 dumbbell)
10 barbell hang power snatch
(or 10 alternating dumbbell)

11:00 emom:
:40 effort/ :20 rest
m1: side plank right
m2: side plank left
m2: hollow hold
m4: full minute rest

HOME GYM:
20:00 emom
Min 1: 8-10 hang power snatch (95/65)
Min 2: 10-15 toes-to-bar
Min 3: 6-10 handstand push-ups
Min 4: rest

DB/KB/MB:
20:00 emom
Min 1: 12-16 alternating hang power snatch
Min 2: 10-15 laying down toes to object
Min 3: 6-10 handstand push-ups
Min 4: rest

BODY WEIGHT:
20:00 emom
Min 1: 12-16 alternating hang power snatch
Min 2: 10-15 laying down toes to object
Min 3: 6-10 handstand pup-ups
Min 4: rest