Warm Up
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5 PVC Muscle Snatch
5 PVC Snatch Push Press
5:00–10:00
3 Rounds
3 Empty Bar Muscle Snatch
5 Wall Balls
5 Hanging Knee Raises
Workout Prep:
2 Rounds @ 60–70%
5 Wall Balls
3 Toes to Bar
Power Snatch 10×2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6
Bees Everywhere! – FREEDOM (RX):
3 Rounds
50 Wall Balls (20/14)
25 Toes to Bar
(Scored by Time)
TIME CAP: 15:00
INDEPENDENCE:
3 Rounds
40 Wall Balls (20/14)
20 Toes to Bar
LIBERTY:
3 Rounds
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist
*Rest as needed between sides, movements and sets.