1. Movement Prep/Activation
8:00 AMRAP
1:00 Machine
10 Cossack Squats
10 Banded Pass-throughs
5 Muscle Snatch (empty bar)
2. Workout Prep
3 sets:
10 Double Unders
3 Power Snatch (build-in weight)
-5 Touch and Go Power Snatch )
30 Double-Unders
15 Power Snatches, 75# / 55#
Freedom (RX’d)
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
*Repeat from Jan 8th, 2024
Independence
10:00 AMRAP
30 Double Unders
15 Power Snatch (55/45)
Liberty
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)
- Target number of Rounds: 7+ rounds
- Minimum number of Rounds before scaling: 5 rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
1 Minute Forearm Smash
1 Minute QL 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.
Building load