12/07 – The Ballad of Songbirds & Snakes

WARM-UP
2 sets
10 Cossack Squats
10 Banded Pass Throughs
10 Banded Strict Press

into

8:00 AMRAP

5 Kip Swings
5 Hang Muscle Snatch (empty bar)
5 Overhead Squats (empty bar)
10 Sit Ups

WORKOUT PREP
3 sets:

3 Overhead Squats (build in weight)
3 Toes to Bar

WORKOUT – The Ballad of Songbirds & Snakes
Freedom (RX’d)
5 Rounds
7 Overhead Squats (50/35)
11 Toes to Bar

SKILL REVIEW

TURKISH GET UP 1X1
Build up to a heavy Turkish Get Up with good form on each side.
Within 8 minutes, gradually increase the weight until you reach a controllable, lift with both arms.
Take 70-80% of the top weight and complete.
5 sets:
2 Turkish Get-Ups
(Left+Right)

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 45 Second Ring Tricep Stretch
2 x 1 Min Pec Stretch
1 Min Dorsiflexion Matrix