WARM-UP -
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
3 PVC Snatch Push Press +
Snatch Balance
3 PVC Snatch Sots Press
STRENGTH -
Skill Focus (Snatch Balance /
Sots Press)
- Snatch Balance (3x3 @ light
weight, 50-60%)
- Sots Press from bottom of
squat (3x5 with empty bar
or light)
- Focus: Speed under the bar
and upright stability
WORKOUT PREP -
2 sets
10 Double Unders
2x50ft Shuttle Run
10ft Handstand Walk (or 1
Wall Walks)
WORKOUT - Backdraft
Freedom (RX’d)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2
Wall Walks)
* Each shuttle run rep is 25
feet down + 25 feet back.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Calf Pumps
10x 5 Second Cobra
2x 10 Down Dog