WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up
-into-
3 sets
10 Heel Toe Rocks
5 Low Box Jumps
4 Updowns to Seal Pose +
Box Jump
5 Pause Bench Press (empty
bar-build across sets)
5 PVC Muscle Snatch
STRENGTH -
Bench Press:
5 set of 2 Pause Bench Press
@70% of 1RM
*2-3 second pause*
Box Jump:
5 sets of 3 High Box Jumps
*6-8” below max height for
1 rep
WORKOUT PREP -
3 sets:
2 Power Snatch (build-in
weight)
2 Burpee Box Jump Overs
WORKOUT - Domino’s -
Freedom (RX’d)
3 rounds
8 Burpee Box Jump Overs
(24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs
(24/20)
24 Power Snatches (95/65)
(KG conv: PS1 61/43, PS2
43/29)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)