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 -
8 sets x 4 Power Snatch
(every 1:30)
* Weight should be 50% of
1RM + 5-10lbs from previous
week
* All reps should be
completed as singles. Aim
to complete 1 rep every 4-6
seconds.
WORKOUT PREP -
2 sets:
3 Hang Power Cleans (build
in weight)
3 Toes to Bar
10 Double Unders
WORKOUT - Formula 1
Freedom (RX’d)
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders
(KG conv: 42.5/30)
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Barbell Forearm Stretch
45 Seconds Supine Twists
1 Min Calf Foam Rolling