5 Minute Stationary Bike
Lift A: Overhead Squat With Pause
Raise a barbell straight above your head, arms spaced wide for support. Lower steadily into a squat. When your glutes pass the point of your knees, hold for a few seconds. Slowly extend to return to standing.
10 x 45lbs, 8 x 65lbs, 6 x 75lbs 4 x 95lbs, 2 x 105lbs, 1 x 115lbs, 1 x 135lbs
Lift B: Snatch
With legs hip-width apart, grab a barbell on the floor (the bar should be above the balls of your feet). Straighten your knees and hips; when the barbell passes your knees, jump upward and shrug your shoulders, pulling the barbell above your head as you drop into a squat. Stand, lower the bar, and repeat.
I don’t have good snatch form so I will work on it with snatch variations.
Snatch Press: 3 Sets: 10 x 95lbs, Snatch Pulls: 6 Sets: 10 x 135lbs, Balance Snatch: 5 x 45lbs
Three or Four Supersets
Back Extension x 20
Glute-Ham Raise x 20