1. Movement Prep/Activation
Crossover Symmetry Or Banded 7’s
-into-
10:00 Amrap
45-second Row
5 Muscle Snatch (empty bar)
5 Push Press (empty bar)
5 Up Downs
2. Workout Prep
With a partner:
3 sets:
5/4 Calorie Row (each)
2 Power Snatch (build across sets)
2 Shoulder to Overhead (build across sets)
2 Bar Facing Burpees
The Evil Queen
Freedom (RX’d)
Teams of 2
120/90 Calorie Row
30 Power Snatch (135/95)
100/80 Calorie Row
45 Shoulder to Overhead (135/95)
80/65 Calorie Row
60 Bar Facing Burpees
(KG conv: 61/43)
Independence
Teams of 2
100/75 Calorie Row
30 Power Snatch (115/80)
80/65 Calorie Row
45 Shoulder to Overhead (115/80)
60/48 Calorie Row
60 Bar Facing Burpees
(KG conv: 52/36)
Liberty
Teams of 2
80/65 Calorie Row
30 Dumbbell Snatch (moderate)
60/48 Calorie Row
45 Dumbbell Push Press (light)
40/32 Calorie Row
60 Up Downs
- Target time: 22-25 minutes
- Time cap: 30 minutes
4 rounds:
- 10 Ring Pushups @ moderate weight RPE 7
- 10 Ring Row – Feet Elevated @ moderate weight RPE 7
- 10 Standing Tricep Extension w/ band @ moderate weight RPE 7
- 10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
*Rest 3 minutes b/t rounds
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)