WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
3 sets:
3 Inch Worms + Dynamic
Squat Stretch
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
*Start with PVC pipe and
then progress into empty
barbell*
STRENGTH -
5 sets: 3 Snatch Grip High
Pulls + 3 Muscle Snatches + 3
Overhead Squats
* Building Sets (Don’t exceed
60% of 1RM Snatch)
WORKOUT PREP -
2 sets:
2 Box Jumps (build-in
height)
2 Toes To Bar
4 Wall Balls
WORKOUT - Philly
Cheesesteak
Freedom (RX’d)
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)
(KG conv: 9/6 wall ball)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min calf stretch against wall
(each side)
1 min foam roll upper back