Warm Up
6:00 AMRAP
10 Glute Bridges
3 Inchworm to Double Push Up
4 Deadlifts (empty bar)
20 Single Unders
4 PVC Muscle Snatch
4 PVC Overhead Squats
-into-
Teaching Focus (Deadlift)
Workout Prep:
3 sets
1 Wall Walk
10 Double Unders
3 Snatches (Build in weight, not above 3rd weight)
Rest :45
Deadlift 4×3
Every 2:00 × 4 sets
3 Deadlifts @65%
Open 23.3 – FREEDOM (RX):
In a 6:00 window, complete
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)
*If completed before the 6:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
9 Snatches (185/125)
*If completed before the 9:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
6 Snatches (225/155)
(Scored by Reps)
INDEPENDENCE:
In a 6:00 window, complete
4 Wall Walks
35 Double Unders
15 Snatches (75/55)
4 Wall Walks
35 Double Unders
12 Snatches (95/65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
9 Snatches (135/95)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
6 Snatches (185/125)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Foam Roller Angels
*Rest as needed between movements