WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or
empty bar *
STRENGTH -
5 sets: 1 High Hang Snatch
+ 1 Hang Snatch + 1 Snatch
(@60-70% of 1RM Snatch),
complete a set every 1:30
3 sets: 1 Overhead Squat
(@90% of 1RM Snatch)
WORKOUT PREP -
2 sets:
3 Power Snatch (build-in
weight)
100m Run (build-in pace)
WORKOUT - Honey BBQ
Freedom (RX’d)
4:00 AMRAP
10 Power Snatch (135/95)
Max distance run in the
remaining time
-Rest 4:00 between
AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch
(135/95) in the remaining
time
(KG conv: 61/43)
** Scoring: for part one, each
100m = 1 rep.
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose