WARM-UP -
2 sets
10 Banded Pass Throughs
5 Dynamic Squat Stretch
-into-
8:00 AMRAP
3 Power Snatch
3 Pause Front Squats
10 Deadbugs
4 Up-Downs
8 Box Step Ups
STRENGTH -
Heavy 2 rep Pause Front
Squat
(Build in weight)
WORKOUT PREP -
2 sets:
2 Power Snatch
1 Bar Facing Burpee
1 Squat Snatch
1 Overhead Squat
1 Burpee Box Jump Over
1 Burpee Box Get Over
(Build in weight and height)
WORKOUT - Camaro
Freedom (RX’d)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00--
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs
(24/20)
-@12:00--
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs
(30/24)
(KG conv: 42.5/30 barbell)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat