WARM-UP -
2 sets:
10 Banded Pass Throughs
5 Worlds Greatest Stretch
(each)
-into-
7:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Squat Snatch
(PVC–Empty Barbell)
STRENGTH -
Snatch: Build to a 1RM in 5-6
working sets (12:00-15:00)
Post: 3 sets of 8 Bent Over
Barbell Rows
** If you found a Snatch 1RM
at the end of our last strength
cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM
WORKOUT PREP -
3 set:
50ft Run (build in pace)
3 Power Snatch (build in
weight)
WORKOUT - Running Isabel
Freedom (RX’d)
5 Rounds
200ft Run
6 Power Snatches (135/95)
(KG conv: 60/42.5 PS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Band Wrist
Mobilization