WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
3 Inch Worms
10 Alternating V-Ups
10 Kip Swings
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy
single weight as our base
weight for each session +
adding 5-10lbs
WORKOUT PREP -
3 Sets
2 Power Snatch
2 Overhead Squats
1 Squat Snatch
3 Chest to Bar
-Empty bar-build in weight
WORKOUT - Full House
Freedom (RX’d)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
(KG conv: 52.5/37.5)
* The Snatches are Squat,
not Power
COOL DOWN/MOBILITY -
15 Bootstrappers
1 Min Couch Stretch
1 Min Ring Lat Stretch