1. Movement Prep/Activation
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
-into-
3 sets (Empty Bar or PVC)
10 Dynamic Squat Stretch
5 Muscle Snatch
5 Snatch Push Press
5 Pressing Snatch Balance (My favorite)
2. Strength
Work up to a heavy complex in 5 working sets: 1 Snatch Grip Push Press (back rack) + 1 Snatch Balance
3. Workout Prep
2 sets
2 Bar Facing Burpees
2 Thrusters (build in weight)
100m Row (build in pace)
Cookeville
Freedom (RX’d)
For Time:
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row
(KG conv: 43/29)
Independence
For Time:
50 Bar Facing Burpee
50 Thruster (75/55)
-Rest 5:00-
For Time:
1000m row
(KG conv: 34/25)
Liberty
For Time:
35 Up Downs
35 Dumbbell Thrusters (light)
-Rest 5:00-
For Time:
500m row
-
Target time each set:
Burpee/Thruster: 7-8 minutes
1000m Row:
Male: Sub 3:45
Female: Sub 4:10 -
Time cap each set:
Burpee/Thruster: 12 minutes
1000m Row: No time Cap
10-15 Minutes
5 working sets: 1 Snatch Push Press + 1 Snatch Balance