19/08 – Formula 1

WARM-UP
2:00 Jump Rope

-into-

5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)

STRENGTH

8 sets x 4 Power Snatch (every 1:30)

* Weight should be 50% of 1RM + 2.25-5kg from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.

WORKOUT PREP

2 sets:
3 Hang Power Cleans (build in weight)
3 Toes to Bar
10 Double Unders

WORKOUT – Formula 1

Freedom (RX’d)
12:00 AMRAP
7 Hang Power Cleans (43/30)
7 Toes to Bar
21 Double Unders

COOL DOWN/MOBILITY
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Barbell Forearm Stretch
45 Seconds Supine Twists
1 Min Calf Foam Rolling