WARM UP
2 ROUNDS
1:00 Row or Bike (build)
10 Alternating Samson Lunges
10 Scap Pull Ups
5 Inchworm to Push Up
BURGENER WARM-UP x2 (Empty Bar)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatch
3 Snatch Land
3 Snatch Drop
3 Overhead Squat
2 ROUNDS (Empty Bar)
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squat
5 Kip Swings
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch*
5 SETS every 2:00
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)
FREEDOM (RX) – EVENT 12 | ’26 CFG — THE HOPPER 2026
3 ROUNDS FOR TIME
21 Toes to Bar
7 Unbroken Power Snatch (95/65)
7 Unbroken Hang Power Snatch (95/65)
7 Unbroken Squat Snatch (95/65)
(Score is Time)
TIME CAP 15:00
INDEPENDENCE
3 ROUNDS FOR TIME
15 Toes to Bar
5 Unbroken Power Snatch (95/65)
5 Unbroken Hang Power Snatch (95/65)
5 Unbroken Squat Snatch (95/65)
(Score is Time)
LIBERTY
3 ROUNDS FOR TIME
12 Hanging Knee Raises
8 Alt. Dumbbell Power Snatch (light)
8 Alt. Hang Dumbbell Power Snatch (light)
8 Dumbbell Goblet Squats (light)
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Banded Overhead Distraction (each)
2:00 Foam Roll Low Back
1:00 Lacrosse Ball Hand (each)