Warm Up
8:00 AMRAP
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC – empty bar)
3 High Hang Muscle Snatch (PVC – empty bar)
3 Overhead Squats (PVC – empty bar)
10 Sit-Ups
-into-
3:00
Build Up to working weight (focus on smooth touch and go reps)
2 Touch and Go Power Snatch + 1 Overhead Squat
Workout Prep:
2 sets
10 Double Unders
5 Sit Ups
Rest :30
Power Snatch + Overhead Squat 5×3
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Overhead Squat @RPE 7
Annie – FREEDOM (RX)
50-40-30-20-10
Double Unders
Abmat Sit Ups
(Scored by Time)
INDEPENDENCE:
30-25-20-15-10
Double Unders
50-40-30-20-10
Abmat Sit Ups
30-25-20-15-10
Double Unders
50-40-30-20-10
Abmat Sit Ups
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Supine Twist
1:00 Foam Roller Angels
*Rest as needed between movements and sets.