WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
up
-into-
3 sets:
5 Single Arm Ring Rows
(each side)
5 Front Squats (empty bar -
build across sets)
5 Up downs
STRENGTH -
Build to a heavy single Front
Squat (10-12 minutes)
Strict Chin Up:
- Max Weight
WORKOUT PREP -
3 sets: (empty bar)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
-into-
3 sets: (building sets)
50m Run
1 Power Snatch
1 Overhead Squat
WORKOUT - McLaren-
Freedom (RX’d)
12:00 min AMRAP
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
(KG conv: 61/43)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose