Warm Up
0:00–2:00 Easy Bike or Jump Rope
2:00–6:00
2 rounds
10 PVC Pass Throughs
10 PVC Around the Worlds (both)
10 Deadbugs
10 Glute Bridges
5 Roll and Reach
5 Inchworms
6:00–10:00
3 rounds
5 PVC Snatch Deadlifts
5 PVC Snatch High Pulls
5 PVC Overhead Squats
Workout Prep:
2 rounds:
2 Overhead Squats @ workout weight
3 Toes to Bar
2 Lateral Burpees over Bar
Snatch 1×2
EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)
Serena & Venus – FREEDOM (RX):
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time)
6:00 Time Cap
INDEPENDENCE:
FOR TIME
21-15-9
Overhead Squat (95/65)
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
15-12-9
Toes to Bar
(Score is Time)
Time Cap: 6:00
LIBERTY:
FOR TIME
21-15-9
Dumbbell Goblet Squat (light)
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Up Downs
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Toe Touch Stretch](https://youtu.be/TAeYTSRNyKM)
1:00 [Pigeon Stretch](https://youtu.be/9DGA5vMXcbQ)
*Rest as needed between sides, movements and sets.