WARM-UP -
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch
(each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
STRENGTH -
5 sets:
1 Snatch Pull + 1 Hang Snatch
(@70-75%)
-rest 60-90 seconds between
sets-
WORKOUT PREP -
2 sets:
4 Wall Balls
2 Box Jump Overs (build in
height)
WORKOUT - Chelsea Blues
Freedom (RX’d)
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
-Rest 1:00-
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
-Rest 1:00-
60 Wall Balls (20/14)
30 Box Jump Overs (24/20)
(KG conv: 9/6 Wall Ball)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 30 Second Foam Roller
Hip Internal Rotations
2x15 Adductor Rockbacks
1 Minute Calf Foam Rolling