WARM-UP -
2:00 Jump Rope
-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 -
7 sets of 5 Power Snatch
(every 1:45)
* Weight should be 50% of
1RM + 5-10lbs from previous
week
* All reps should be
completed as singles. Aim
to complete 1 rep every 3-5
seconds.
WORKOUT PREP -
2 sets:
50m Run
2 Burpee Pull ups
WORKOUT - Dickies Arena
Freedom (RX’d)
5 Rounds
200m Run
10 Burpee Pull Ups
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Down Dog
1 Min Ring Lat Stretch
2x 10 Open Book