WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Overhead Squats
3 Squat Snatch
-PVC to Empty Bar-
WORKOUT PREP-
3 sets:
10 Double Unders
2 Squat Snatches (build in
weight)
GYMNASTICS:
Handstand Push Ups
5 rounds of 90 seconds of
work followed by 90 seconds
of rest (15 minutes total)
Level 1: Buy in of 30 single
unders into Max unbroken
push-ups with hands on a
box
Level 2: Buy in of 30 double
unders into Max unbroken
box handstand push-ups
Level 3: Buy in of 50 double
unders into Max unbroken
strict handstand push-ups
* The sets of push-ups are
unbroken. Work until you
have to break the set, or cap
at 90 seconds if you don’t
need to break.
WORKOUT - Times Union
Center
Freedom (RX’d)
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x Scorpion Kicks (each
side)
1 Minute Ring Lat Stretch
1-2 minute Squat Rack Pec
Minor