WARM UP
1:30 Jump Rope
2 ROUNDS
20 Singles or 10-20 Double Unders
8 PVC Pass Throughs
8 PVC Overhead Squats
6 Alt. Samson Lunges
6 Squat Therapy Reps
WITH AN EMPTY BAR (Coach Lead)
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
3 Hang Power Snatches
3Squat Snatches
Overhead Squat 1×3
ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat (RPE 8-9)
*Barbell comes from Rack. Option for Front Squat if not putting bar overhead.
(Score is Weight)
FREEDOM (RX)
3 ROUNDS FOR TIME
100 Double Unders
25 Overhead Squats (95/65)
(Score is Time)
TIME CAP: 12:00
INDEPENDENCE
3 ROUNDS FOR TIME
75 Double Unders
25 Overhead Squats (75/55)
(Score is Time)
LIBERTY
3 ROUNDS FOR TIME
100 Single Unders
25 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 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)