WARM-UP -
2 sets:
10 Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
5 PVC Snatch Push Press
5 PVC Drop Snatch
5 PVC Snatch Sots Press
STRENGTH -
Skill Focus (Snatch Balance /
Sots Press)
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Focus: Clean and precise
movement under fatigue
WORKOUT PREP-
2 sets:
3 Toes to Bar
2x50ft Shuttle Run
WORKOUT - Old Speck
Mountain
Freedom (RX’d)
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
20x 90/90 Rotations
10x 5 Second Cobra