Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch

2. Strength

Power Snatch: EMOM 10 – 5 Touch And Go Power Snatch

3. Workout Prep
2 sets:
2x25ft Shuttle Run ( set 1: easy, set 2: workout pace)
2 Burpee Box Jump Overs (build in height)

4. Workout: Funnel Cake

Freedom (RX’d)

5 sets:
8×25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back