ARM-UP -
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch
(each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
STRENGTH -
Snatch Complex:
Snatch Pull + Hang Snatch
(5x2 @ 75-80%)
- Focus: Speed under the bar
and secure catch
Post: 3 sets of 10 Band-
Resisted Face Pulls
WORKOUT PREP-
2 sets:
50m Run
4 Box Jump Overs
1 Wall Walk
WORKOUT - Salomon
Freedom (RX’d)
For time:
100m Run
10 Box Jump Overs (20)
Wall Walk
Start with 1 and add 1 Wall
Walk every round up to 7
(1-2-3-4-5-6-7)
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)
1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder
Smash