2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Walking Lunge Steps
10 Bird Dogs
5 Deadlifts (PVC - empty bar)
5 High Hang Muscle Snatch
(PVC - empty bar)
STRENGTH -
Deadlift:
10@55%
5@65%
5@75%
5+@85%
WORKOUT PREP -
3 sets:
50m Run
3 Hang Power Snatch (build
across sets)
WORKOUT - Law
Enforcement
Freedom (RX’d)
200m Run
18-15-12-9-6-3
Hang Power Snatch (95/65)
(KG conv: 42.5/30 HPS)
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Bootstrappers
2x :30 Pigeon Stretch Drops
1 Min Ring Lat Stretch