1. Movement Prep/Activation

2 sets
10 Banded Pass Throughs
5 Dynamic Squat Stretch
-into-
8:00 AMRAP
3 Power Snatch
3 Pause Front Squats
10 Deadbugs
4 Up-Downs
8 Box Step Ups

2. Workout Prep
2 sets:
2 Power Snatch
1 Bar Facing Burpee
1 Squat Snatch
1 Overhead Squat
1 Burpee Box Jump Over
1 Burpee Box Get Over
(Build in weight and height)

Freedom (RX’d)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00–
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00–
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)

Independence
2 Rounds
12 Power Snatch (75/55)
12 Bar Facing Burpees
-@6:00–
2 Rounds
10 Overhead Squats (75/55)
10 Burpee Box Jump Overs (20/16)
-@12:00–
2 Rounds
8 Squat Snatch (75/55)
8 Burpee Box Get Overs (24/20)

Liberty
2 Rounds
10 Dumbbell Snatch (light)
10 Up Downs
-@6:00–
2 Rounds
10 Dumbbell Squats (light)
8 Up Downs Box Step Ups (20/16)
-@12:00–
2 Rounds
8 Dumbbell Thrusters (light)
8 Burpee Over Bar

• Target time each block: Sub 4:00
• Time cap each block: 5:00

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

2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat

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.