WARM-UP -
10:00 AMRAP
30-second Bike
10 Banded Pass Throughs
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerks (empty bar)
3 Muscle Snatch
STRENGTH -
Build up to a Heavy Push
Jerk
12-15 minutes
WORKOUT PREP -
3 sets:
2 Box Jumps (build in
weight)
100m Bike Erg
2 Power Snatch (Single, build
in weight)
WORKOUT - “The best
attitude is gratitude”
Freedom (RX’d)
3 sets:
4:00 AMRAP
3 Box Jumps (30/24)
200m Bike Erg (6/5 Calorie
Air Bike)
1 Power Snatch (135/95)
-rest 2:00 between sets-
(KG conv: 60/42.5 PS)
At the start of each new
AMRAP, start at the top with
3 Box Jumps.
For scoring, every 50m on
the Bike Erg = 1 rep.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Calf Pumps
20 Shoo the Cat
1 Minute Band Wrist
Mobilization