WARM-UP -
2:00 Air Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-
empty bar)
4 Hang Muscle Snatch (PVC-
empty bar)
3 Hang power Snatch (PVC-
empty bar)
2 Power Snatch (PVC-empty
bar)
STRENGTH -
10 sets x 3 Power Snatch
(every 1:15)
* Weight should be 50% of
1RM + 5-10lbs from previous
week
* All reps should be
completed as singles. Aim
to complete 1 rep every 5-8
seconds.
WORKOUT PREP -
2 sets:
10-second Air Bike (each/
build in pace)
5 Synchro Wall Balls (build
in weight)
WORKOUT - Thunderstorm
Freedom (RX’d)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds
off
Max Calorie Air Bike
- At 16:00 -
50 Synchro Wall Balls
(30/20) or 75 Synchro Wall
Balls (20/14)
*Repeat from Jan 25, 2022
(KG conv: 50 reps at 14/9 or
75 reps at 9/6)
COOL DOWN/MOBILITY -
2x 10 Down Dog
2x 1 Min Calf Pumps
2x 10 Seated External
Rotations (each side)