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

Freedom (RX’d)
21-18-15-12-9-6
Deadlifts (185/125)
Pull Ups

Independence
21-18-15-12-9-6
Deadlifts (155/105)
Pull Ups

Liberty
21-18-15-12-9-6
Dumbbell Deadlifts (light)
Ring Row

• Target time: Sub 9 Min

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

1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats

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.