WARM UP
2:00 Easy Bike or Row
AMRAP x 6 MIN
6 PVC Pass Throughs
6 Empty Bar Good Mornings
6 Empty Bar RDLs
6 Scap Push Ups
6 Air Squats
BURGENER WARM UP
w/ PVC or Barbell
ISABEL – WORKOUT PART 1 – FREEDOM (RX)
FOR TIME
30 Snatches (135/95)
*Option for Squat or Power*
(Score is Time)
TIME CAP: 8:00
-Rest Until 10:00 Mark then Complete Part 2-
INDEPENDENCE
FOR TIME
30 Power Snatch (115/75)
(Score is Time)
-Rest Until 10:00 Mark then Complete Part 2-
LIBERTY
FOR TIME
30 Hang Power Snatch (Light)
(Score is Time)
-Rest Until 10:00 Mark then Complete Part 2-
WORKOUT PART 2 – FREEDOM (RX)
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)
INDEPENDENCE
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)
LIBERTY
EVERY :30 FOR 10:00
1 Hang Power Snatch (Moderate)*
*Should be heavier than workout weight.
(Score is Weight)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Barbell Lat Smash L
2:00 Barbell Lat Smash R