WARM-UP -
Hip Halo Warm Up + Banded
7s
-into-
7:00 AMRAP
30-second Machine
10 Alternating V-Ups
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Snatch Push Press (empty
bar)
3 Overhead Squats (empty
bar)
1 Squat Snatch (empty bar)
STRENGTH -
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-
WORKOUT PREP -
2 sets:
10-second Calorie Bike
2 Dumbbell Snatch (build in
weight)
2 Burpee Over Dumbbell
WORKOUT - The Winter
Warlock
Freedom (RX’d)
2:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell
Snatches (50/35)
Max Burpee over Dumbbell in
remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee
over Dumbbell are complete
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x5 Quad Foam Rolling
each leg
2 Minute Bench Stretch for
Lats
1 Minute Seated Biceps
Stretch