Warm Up

Movement Prep/Activation:
8:00 AMRAP
5 Roll and Reach
10 Glute Bridges
4 Deadlifts (empty bar- build in weight, stay under 50%)
5 PVC Hang Muscle Snatches
4 Inchworms
5 Hanging Knee Raises

 

Workout Prep:
2 sets
4 Toes to Bar
1 Wall Walk
4 Hang Power Snatch
Rest :45

Deadlift 4×4

Every 2:30 × 4
4 Deadlifts @ 70%

Core to Extremity – FREEDOM (RX)
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(Scored by Time for each Set)

INDEPENDENCE:

3 sets

2 Rounds

8 Toes to Bar

2 Wall Walks

8 Hang Power Snatches (75/55)

-rest 2:00 between sets-

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Forearm Smash w/Lacrosse Ball (each arm)
1:00 Down Dog to Up Dog