1. Movement Prep/Activation
8:00 AMRAP
30-second Bike
10 PVC Pass Throughs
10 Cossack Squats
3 Muscle Snatch (PVC-Empty Bar)
3 Snatch Push Press (PVC-Empty Bar)
3 Snatch Balance (PVC-Empty Bar)
2. Strength
Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows
3. Workout Prep
2 sets:
10-second Air Bike
3 Power Snatch (build in weight)
1 Wall Walk
8 Bent Over Barbell Rows)
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Freedom (RX’d)
2 sets
6:00 AMRAP
10/8 Calorie Air Bike Or 12/10 Calorie Bike Erg
8 Power Snatch (75/55)
2 Wall Walks
-rest 3:00-
(KG conv: 35/25 barbell)
Independence
2 sets
6:00 AMRAP
8/7 Calorie Air Bike Or 10/8 Calorie Bike Erg
8 Power Snatch (65/45)
2 Wall Walks
-rest 3:00-
(KG conv: 330/20 barbell)
Liberty
2 sets
6:00 AMRAP
6/5 Calorie Air Bike Or 8/7 Calorie Bike Erg
8 Dumbbell Snatch (light)
2 Inchworms
-rest 3:00-
- Target number of rounds each set: 4+ Rounds
- Minimum number of rounds before scaling: 3 rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Barbell Forearm Stretch
1 Minute Foam Roller
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.
Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows