Advanced Functional B: Snatch Grip High Pull & Bulgarian Lunge Press

The workout

1. 1

   DB Lateral Hops

   30s

   Hop side to side while holding light dumbbells at your sides. Engages calves, glutes, and lateral stabilizers.

2. 2

   Barbell Split Stance Press (light)

   30s

   Stand in a split stance and press a barbell overhead. Builds shoulder mobility, balance, and warms up core.

3. 3

   DB Windmill Reach

   30s

   Hold a dumbbell overhead with one arm and slide opposite hand down your leg. Enhances thoracic mobility.

4. 4

   Barbell Snatch Grip High Pull

   45s

   With a wide grip, explosively pull the barbell to chest level. Builds upper body explosiveness and posterior chain.

5. 5

   DB Bulgarian Lunge to OH Press

   45s

   Perform a Bulgarian split squat with dumbbells, then press overhead at the top. Requires strength, balance, coordination.

6. 6

   Barbell Thruster to Jump

   45s

   Do a thruster and jump slightly off the ground at the top. Builds power, conditioning, and coordination.

7. 7

   DB Bear Crawl Drag

   45s

   In a bear crawl position, drag a dumbbell from one side to the other. Strengthens core, shoulders, and agility.

8. 8

   Push-Up to DB Burpee Clean

   45s

   Do a push-up on dumbbells, jump feet in, clean the dumbbells to shoulders. High-intensity explosive compound movement.

9. 9

   Wall Barbell Overhead Reach

   30s

   Hold a barbell against a wall overhead and lean forward. Stretches lats, triceps, and shoulders.

10. 10

    Seated DB Figure-Four Stretch

    30s

    Sit on a bench and cross one ankle over the opposite knee, using a dumbbell for leverage. Opens hips and glutes.