Tuesday

Paula Jager
Tuesday, January 28, 2025 - 15:14

WARM-UP -
Crossover Symmetry
-into-
6:00 AMRAP
30-second Row
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Power Snatch (empty bar)
WORKOUT PREP -
2 sets:
100m Row (at workout pace)
3 Power Snatch (singles-
build to opening weight)
WORKOUT - Greek Salad
Freedom (RX’d)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (115/80)
(KG conv: 52.5/35 PS)
GYMNASTICS: Handstand
Push-ups
Strength Option:
5 sets, beginning a set every
2 minutes (E2MOM10)
Level 1: 5 reps: kick up +
3-second descent + 1 strict
handstand push-up
Level 2: 3-5 reps: kick up
+ 3-second descent + kick
down reset
Level 3: 3-5 reps: 3-second
descent + strict handstand
push-up (knees or feet on
box)
Level 4: 3-5 reps: 3-second
descent + press in a banded
overhead hold (for athletes
who struggle with stability/
inversion) or use double
dumbells in a seated strict
press
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU
+ 5 Kipping HSPU
Even Minute: 2-4 Wall Walks
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 Forearm Smash
2x 10 Down Do