WARM-UP -
3 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
3 sets:
1:00 Machine
5 Muscle Snatch
5 Muscle Clean + Shoulder
Press
3 Inch Worms
10 Alt. V-Ups
WORKOUT PREP-
2 sets (build in weight)
2 Power Snatch + 2 Clean
and Jerks
2 Bar Facing Burpees
WORKOUT - Open 20.1
Freedom (RX’d)
10 Rounds
8 Ground to Overhead
(95/65)
10 Bar Facing Burpees
(KG conv: 43/29)
MAYHEM MINI-PUMP – Chest
and Triceps
4 Rounds
10 Reverse Grip Incline
Dumbbell Bench Press @
Moderate weight – maintain
control and quality
12 Resistance Band Chest Fly
– High to Low @ moderate
weight – maintain quality
10 Double DB Skull Crushers
@ moderate weight –
maintain quality
-Rest 2 minutes between
rounds-
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch