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 -
1RM Squat Snatch
10-12 minutes
* rest as needed between
lifts *
WORKOUT PREP -
2 sets:
100m Row
10 Air Squats
WORKOUT - The Sandlot
-
Freedom (RX’d)
1000/850m Row
100 Air Squats
1000/850m Row
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose