1. Movement Prep/Activation
8:00 AMRAP
10 PVC Pass-Thrus
25ft Lizard Crawl
3 Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 High Hang Snatch
(PVC-Empyt Bar)
2. Strength
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
-complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
5/4 Calorie Standing C2 Bike or Air Bike (build in pace)
3 V-Ups
2 Dumbbell Box Step Ups (build in weight)
Freedom (RX’d)
5 Rounds
18/14 Calorie Standing C2 Bike or Air Bike
15 V-Ups
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
(KG conv: 22.5/15 DBs)
Independence
5 Rounds
16/13 Calorie Standing C2 Bike or Air Bike
12 V-Ups
9 Double Dumbbell Step Ups (35s/25s) (20/16 box)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
12/10 Calorie Standing C2 Bike or Air Bike
15 Sit Ups
9 Single Dumbbell Step Ups (light) (20/16 box)
- Target time: 16:00-18:00
- Time cap: 20:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2 Minute Bench Stretch for Lats
1 Minute Forearm Smash
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.
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
– Complete 1 set every 1:30-2:00