Warmup
Movement Prep/Activation and Increasing Heart Rate*
Tabata Assault Bike (8 sets)
* 20 seconds (moderate/10 seconds (recovery) *
- into -
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Strength
Power Snatch 10x5 Every Minute (10:00) 5 power snatch
WOD
Freedom (RX'd)
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar
Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)