Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets:
5 Box Jumps (low)
5 Thrusters (empty bar)
5 Muscle Snatch (empty bar)
3 Low Ring Muscle Up Transitions
50m Jog
2. Workout Prep
3 sets:
2 Box Jump Overs (work up in height)
2 Thrusters (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up (Or 3 Chest to Bars)
[Banded 7s]()
[Mayhem Hip Halo Activation]()
Independence
20 Box Jump Overs (24/20)
10 Thrusters (135/95)
10 Power Snatch (135/95)
8 Bar Muscle Ups (Or 20 Chest to Bar)
Run 1000m
8 Muscle Ups (Or 20 Chest to Bar)
10 Power Snatch (135/95)
10 Thrusters (135/95)
20 Box Jump Overs (24/20)
Target time: 15-17 minutes
Time cap each set: 22 minutes
Freedom (RX’d)
For time:
20 Box Jump Overs (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch (155/105)
10 Thrusters (155/105)
20 Box Jump Overs (30/24)
Target time: 15-17 minutes
Time cap each set: 22 minutes
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Pec Smash]()
[Foam Roll Lats]()
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