1. Movement Prep/Activation
2:00 Machine(Row/C2 Bike or Ski)
-into
6:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 Inch Worms
3 Front Squat (Build in weight)
2. Strength
6 sets x 2 Front Squats (80% of Wk 1 Heavy Single)
-Complete a set every 1:30-
3. Workout Prep
3 sets:
8/6 Calorie Row/C2 Bike/Ski (Build in pace)
3 Toes to Bar
3 Power Snatch (Build in weight)
-Complete a set every 1:30-)
Freedom (RX’d)
5 sets (Every 4:00)
18/14 Calorie Row/C2 Bike/Ski
12 Toes to Bar
6 Power Snatch (135/95)
(KG conv: 60/42.5 PS)
Independence
5 sets (Every 4:00)
16/13 Calorie Row/C2 Bike/Ski
10 Toes to Bar
6 Power Snatch (115/80)
(KG conv: 52.5/35 PS)
Liberty
5 sets (Every 4:00)
10/8 Calorie Ski Row/C2 Bike/Ski
10 Hanging Knee Raises
10 Dumbbell Snatch (light)
- Target time each set: 1:50-2:15
- Time cap each set: 2:30
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
10x 5 Second Cobra
2x 10 Down Dog
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
6 sets x 2 Front Squats (80% of Wk 1 Heavy Single)
-Complete a set every 1:30-