WARM-UP -
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
- into -
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
STRENGTH -
Hang Squat Snatch:
- Establish a 3 RM for the day
(10-12 minutes)
-into-
3 Snatch Deadlift x 3 Sets
@90% 1RM Snatch
WORKOUT PREP -
2 sets:
15-seconds Burpees (build
in pace)
5 Wall Balls (build in weight)
WORKOUT - Chopped
-
Freedom (RX’d)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall
Balls (20/14)
-Rest 30 seconds-
(KG conv: 9/6 WB)
* SCORE = Total Burpees +
Total Wall Balls
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)