1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

2. Strength
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+
-into-
3×3 Snatch High Pull @80-90%

3. Workout Prep
2 sets:
50m Run (build in pace)
2 Devils Press (build in weight)

Freedom (RX’d)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups

Independence
3 Rounds
12 Box Step ups (24/20)
10 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
6 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
3 Bar Muscle Ups

Liberty
3 Rounds
10 Box Step ups (24/20)
10 Ring Row
-into-
3 Rounds
8 Box Jumps (20/16)
8 Jumping Pull Ups
-into-
3 Rounds
4 Box Jumps (24/20)
4 Jumping Chest to Bar Pull Ups

• Target time: 12:00-14:00
• Time cap: 18:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf & Big Toe Stretch
1 Minute Pec Stretch
1 Minute Forearm Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.