Crossover Symmetry or
Banded 7’s + Hip Halo warm
up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or
empty bar *
STRENGTH -
2 Squat Snatch + 1 Overhead
Squat (@70% of 1RM) x 5 sets
3 Panda Pulls x 3 sets (@70-
80% of 1RM)
- Rest as needed between
sets -
WORKOUT PREP -
2 sets:
10 Double Unders
3 Double Dumbbell Snatch
(build in weight)
WORKOUT - “Bueller..?
Bueller..? Bueller..?”-
Freedom (RX’d)
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell
Snatches (2x50/35)
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose