WARM-UP -
Hip Halo Warm Up + Banded
7s
-into-
7:00 AMRAP
30 Single Unders
10 Alternating V-Ups
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Snatch Push Press (empty
bar)
3 Overhead Squats (empty
bar)
1 Squat Snatch (empty bar)
STRENGTH -
Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80%
WORKOUT PREP -
3 sets:
10 Double unders
4 GHDs
3 Back Squats (build in
weight)
WORKOUT - Marischal
College
Freedom (RX’d)
12:00 AMRAP
48 Double Unders
12 GHDs (or V-Ups)
4 Back Squats (225/155)
(KG conv: 102.5/70 BS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 15 Adductor Rockbacks
1 Minute Ring Lat Stretch
20x Shoo the Cat