1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
2x50ft Shuttle Run
5 Inchworms
5 Snatch Grip Deadlift (empty bar)
4 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
Freedom (RX’d)
Teams of 2
20:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (135/95)
*200m Run After Partners set
Independence
Teams of 2
20:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (115/80)
*200m Run After Partners set
Liberty
Teams of 2
20:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
DB Snatch
*200m Run After Partners set
- Target Round: Round of 9
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Quadruped Forearm Stretch
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.
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps