1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets
10 Heel Toe Rocks
5 Low Box Jumps
4 Updowns to Seal Pose + Box Jump
5 Pause Bench Press (empty bar-build across sets)
5 PVC Muscle Snatch
2. Strength
Pause Bench Press and High Box Jumps
3. Workout Prep
3 sets:
2 Power Snatch (build-in weight)
2 Burpee Box Jump Overs
Box Jump:
5 sets of 3 High Box Jumps
*6-8” below max height for 1 rep
Domino’s
Freedom (RX’d)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
(KG conv: PS1 61/43, PS2 43/29)
Independence
3 rounds
8 Burpee Box Jump Overs (20/16)
8 Power Snatches (115/80)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (20/16)
24 Power Snatches (75/55)
(KG conv: PS1 52/36, PS2 34/25))
Liberty
3 rounds
8 Up Downs + Box Step Up (20/16)
10 Dumbbell Snatch (Light-moderate)
-at 8:00-
For Time:
24 Up Downs + Box Step Up (20/16)
24 Dumbbell Snatch (light)
- Target time each set:
Workout 1: 4-5 minutes
Workout 2: 3:30-4:30 - Time cap each set: 6 minutes
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
5 sets of 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *