WARM-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 + Overhead Squat:
4x3 (2 Snatch + 1 OHS) @
75%
Post: 3 Sets of 12 Barbell
Curls (for elbow health and
symmetry)
WORKOUT PREP -
2 sets:
2 Overhead Squats
3 Chest to Bar
WORKOUT - Touchdown
Jesus
Freedom (RX’d)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (135/95)
12-8-4
Chest to Bar
(KG conv: 60/42.5 OHS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Band Wrist
Mobilization
1 Minute Posterior Shoulder
Smash
1-2 Minute Barbell Tricep
Stretch