09/09 – Full House

WARM-UP
2:00 Machine

-into-
8:00 AMRAP

3 Inch Worms
10 Alternating V-Ups
10 Kip Swings
5 Deadlifts (empty bar – build across sets)

STRENGTH
Deadlift for load:

#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5kg

WORKOUT PREP

3 Sets
2 Power Snatch
2 Overhead Squats
1 Squat Snatch
3 Chest to Bar

*Build in weight on complex

WORKOUT – Full House

Freedom (RX’d)
13-11-9-7-5
Snatch (55/40)
Chest to Bar

*The Snatches are Squat, not Power

Time cap: 12 Minutes

COOL DOWN/MOBILITY
15 Bootstrappers
1 Min Couch Stretch
1 Min Ring Lat Stretch