05/09 – Thunderstorm

WARM-UP
2:00 Machine

-into-

5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (empty bar)

4 Hang Muscle Snatch (empty bar)

3 Hang power Snatch (empty bar)

2 Power Snatch (empty bar)

STRENGTH

10 sets x 3 Power Snatch (every 1:15)

* Weight should be 50% of 1RM + 2.25kg/5kg from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

WORKOUT PREP

2 sets:
10-second Row/Ski
5 Synchro Wall Balls (buildin weight)

WORKOUT – Thunderstorm

Freedom (RX’d)

Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off

Max Calorie Row/Ski
– At 16:00 –
75 Synchro Wall Balls (20/14)

Target Calories: 225/180

Target Time Part: 2: 3 – 3:40

COOL DOWN/MOBILITY

2 x 10 Down Dog
2 x 1 Min Calf Pumps
2 x 10 Seated External Rotations (each side)