Warm Up
Banded 7s
-into-
8:00 AMRAP
20 Single Unders
4 Inchworms
10 Roll and Reach
10 Deadbugs
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
Workout Prep:
2 Sets
10 Double Unders
4 Power Snatch (moderate)
Rest :45
Open 11.1 – FREEDOM (RX)
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)
INDEPENDENCE:
10:00 AMRAP
25 Double Unders
15 Power Snatch (55/45)
(KG conv: 25/20)
10:00 AMRAP
25 Double Unders
15 Power Snatch (55/45)
(KG conv: 25/20)
Gymnastics Open Prep (Toes to Bar)
Level 1:
EMOM x10:
Odd: 5-8 Arch to Knee Tuck (focus on perfect positions without a double sway)
Even: 10 Anchored Seated Toes to Bar Compressions
Level 2:
EMOM x10:
Odd: 2-8 Toes to Bar
Even: 30 Second Ski or Row @ moderate effort
Level 3:
75 Toes to Bar for Time
*At the top of every minute, perform an 8/6 Calorie Ski or Row (including first minute)
*10 minute Cap
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch (each leg)
*Rest as needed between movements and legs.