07/08 – Dickies Arena

WARM-UP
2:00 Jump Rope

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
7 sets of 5 Power Snatch (every 1:45)

*Weight should be 50% of 1RM + 5-10lbs from previous week
*All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

WORKOUT PREP
2 sets:
50m Run
2 Burpee Pull ups

WORKOUT – Dickies Arena

Freedom (RX’d)
5 Rounds
200m Run
10 Burpee Pull Ups

Cap: 16 Min

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 10 Down Dog
1 Min Ring Lat Stretch
2 x 10 Open Book