We still plan to maintain a regular class schedule Tuesday! We trust each athlete to make the appropriate choice regarding safe travel to the gym as, of course, conditions may vary depending on your location.
1. Movement Prep/Activation
10:00 AMRAP
10 Banded Pass Throughs
3 Inchworms
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
5 Kip Swings
10 Alternating V-Ups
2. Workout Prep
3 sets:
3 Toes to Bar
3 Power Snatch (build in weight)
With a 3 sec pause in receive )
Freedom (RX’d)
45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar
Independence
35 Toes to Bar
45 Power Snatches (75/55)
35 Toes to Bar
Liberty
30 Hanging Knee Raises
30 Hang Dumbbell Snatch
30 Hanging Knee Raises
- Target time: Sub 12:00
- Time cap: 15:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Quardruped Forearm Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Calf & Big Toe 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.
Quardruped Forearm Stretch
Reverse Leg Raises
Calf & Big Toe Stretch