31/07 – Law Enforcement

WARM-UP
2:00 Machine

-into-
8:00 AMRAP

10 Banded Good Mornings
10 Walking Lunge Steps
10 Bird Dogs
5 Deadlifts (PVC – empty bar)
5 High Hang Muscle Snatch (PVC – empty bar)

STRENGTH
Deadlift:
10 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

WORKOUT PREP
3 sets:
50m Run
3 Hang Power Snatch (build across sets)

WORKOUT – Law Enforcement

Freedom (RX’d)
200m Run
18-15-12-9-6-3
Hang Power Snatch (43/30)

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 10 Bootstrappers
2 x :30 Pigeon Stretch Drops
1 Min Ring Lat Stretch