Tuesday

WARM-UP -
10:00 AMRAP
45-second Air Bike
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch

-PVC to Empty Bar-
WORKOUT PREP -

3 sets:
5/4 Calorie Bike (build in
pace)
2 Power Snatch (build in
weight)
WORKOUT - Orlando
Squeeze
Freedom (RX’d)
Every 1:30 (12:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
ACCESSORY:
3-4 sets:
10 Landmine Press (each) @
Moderate weight – maintain
control and quality
10 Landmine Twists @
Moderate weight – maintain
control and quality
10 Landmine RDL (each) @
Moderate weight – maintain
control and quality
*Rest 2:00 between sets
**Athletes can partner up and
go 1:1 on sets
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf & Big Toe
Stretch
2 Minutes Bench Stretch for
Lats
2x 1 Minute Pec Stretch