2 sets:
1:00 Run
1:00 Jump Rope
-into-
8:00 AMRAP
1x50ft Shuttle Run
5 Overhead Squats
5 Power Snatches
3 Squat Snatches (building
in weight)
WORKOUT PREP -
3 sets:
50m Run
2 Squat Snatch (build in
weight)
WORKOUT - “That’s why
her hair is so big. It’s full of
secrets.”
Freedom (RX’d)
For Time:
200m Run
10 Squat Snatch (95/65)
300m Run
6 Squat Snatch (135/95)
400m Run
2 Squat Snatch (155/105)
-Rest 3:00-
2 Squat Snatch (155/105)
400m Run
6 Squat Snatch (135/95)
300m Run
10 Squat Snatch (95/65)
200m Run
(KG conv: weight A 43/29,
weight B 61/43, weight C
70/48)
MINI PUMP - Glutes
4 rounds:
10 Weighted Hip Thrust @
moderate weight
10 Deficit Sumo DB/KB
Deadlift @ moderate weight
10 GHD Hip Raise @
moderate weight
*Rest 3 minutes b/t rounds
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)