WARM-UP -
4 Rounds of “Rowling”
+1 Air Squat for every meter
over/under 100m (10m Limit
(10 Air Squat))
-into-
6:00 AMRAP
3 Hang Muscle Snatch
3 Snatch Push Press +
Overhead Squat
3 Hang Squat Snatch
(PVC-Empty Bar)
WORKOUT PREP -
3 sets:
5/4 Calorie Row (build in
pace)
2 Hang Squat Snatch (build
in weight)
WORKOUT - Battle Cat
Freedom (RX’d)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50%
of Snatch 1RM)
STRENGTH - Mayhem Mini-
Pump – Shoulders
4 Rounds
10 Barbell Strict Press @
moderate weight – maintain
control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @
moderate weight – maintain
quality - RPE 7
-rest 2 minutes b/t rounds-
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 Posterior Hip Stretch
1 Minute Ring Lat Stretch