1. Movement Prep/ActivationEvery min (6:00)Min 1: 45sec. MachineMin 2: 45Sec Jump Rope - into -3 sets10 Goblet Squats10 Single Arm Up Right Rows (each)3 Inch Worms 2. Workout Prepset 1:2 Rope Pull-Ups (1 each arm)10 Sec. Ski Erg (workout pace)5 Back Squats (light)- rest -set 2:1 Half Rope Rope Climb10 Sec. Ski Erg (workout pace)5 Back Squats (moderate)- rest -set 3:1 Rope Climb10 Sec. Ski Erg (workout pace)5 Back Squats (workout weight)
Nashville HotFreedom (RX'd)2:00 Amrap2 Rope Climbs (Or 8 Strict pull Ups)10/8 Calorie Ski or RowMax Rep Back Squats (135/95)-rest 1:00 between sets-
Independence2:00 Amrap1 Rope Climb (or 4 strict pull ups)8/7 Calorie Ski or RowMax Rep Back Squats (95/65)-rest 1:00 between sets-
Liberty2:00 Amrap10 Jumping Pull Ups8/7 Calorie Ski or RowMax Rep Air Squats-rest 1:00 between sets-
Targets:
4 Rounds
-Rest 3 min b/t rounds-
The secret to pain free shoulders and a faster turnover on the snatch