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1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike
5 Inchworms
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
Freedom (RX’d)
Every 2:00 (10 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Independence
Every 2:00 (10 sets)
10/8 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Liberty
Every 2:00 (10 sets)
8/7 Calorie Air Bike
8 Dumbbell Snatch (light)
- Target time each set
Air Bike: Sub 45 seconds
Power Snatch: Sub 25 seconds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Band Wrist Mobilization
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.
Ring Lat Stretch
Ring Bicep Stretch
Band Wrist Mobilization