WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or
empty bar *
STRENGTH -
5 sets: 1 High Hang Power
Snatch + 1 Hang Power
Snatch + 1 Power Snatch
(@65% of 1RM Snatch)
* Complete a set every 1:30 *
-into-
3 sets: 3 Overhead Squats
(@75% of 1RM Snatch)
* Rest as needed between
sets *
WORKOUT PREP -
1 set
10ft Single Arm Overhead
Walking Lunge (left)
10 Double Unders
10ft Single Arm Overhead
Walking Lunge (right)
10 Double Unders
WORKOUT - Pac-Man
-
Freedom (RX’d)
5:00 AMRAP
200 Double Unders
In the remaining time,
complete max Distance
Single Arm Overhead
Walking Lunge (35/25)
(score is total distance
lunged)
-rest 2 minutes -
5:00 AMRAP
Complete 200ft Single Arm
Overhead Walking Lunge
(35/25)
In the remaining time,
complete max Double Unders
(KG conv: 15/10 DB)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose