“FREAKY”
Warm-up
Skill Development (TTB):
3 rounds, rest as needed.
3-5 Strict toe touches
3-5 Bar kip swings
3-5 High knees swings
3-5 High knees swings with toe touches on bar (kick out at the top)
Technical Focus: Focus on compression at the hips.
Metcon
For quality, divide as needed:
200m OH Single arm walk 55/35
50 Alternating DB OH Squats 35/25 – Slow controlled movement.
Metcon (AMRAP – Rounds and Reps)
10 min amrap
1 DB snatch 55/35
1 burpee over the DB
1 DB front squat
1 TTB
add 1 rep every round
working with 1 dumbell
1 DB snatch 55/35
1 burpee over the DB
1 DB front squat
1 TTB
add 1 rep every round
working with 1 dumbell