WARM-UP -
10:00 AMRAP
30-second Air Bike
10 Banded Pass Throughs
10 Cossack Squats
3 Muscle Snatch (PVC-Empty
Bar)
3 Snatch Push Press (PVC-
Empty Bar)
3 Snatch Balance (PVC-
Empty Bar)
STRENGTH -
Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over
Barbell Rows
WORKOUT PREP -
2 sets:
10-second Air Bike
3 Power Snatch (build in
weight)
1 Wall Walk
WORKOUT - The Bullpen
Freedom (RX’d)
2 sets
6:00 AMRAP
10/8 Calorie Air Bike (Or
12/10 Calorie Bike Erg)
8 Power Snatch (75/55)
2 Wall Walks
-rest 3:00-
(KG conv: 35/25 barbell)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
1 Minute Barbell Forearm
Stretch
1 Minute Foam Roller