WARM UP

3 ROUNDS
30-second Any Cardio Machine
10 Roll and Reach
10 Deadbugs
10 Kip Swings
3 Inchworms

Then Into…
3 ROUNDS
5 Down and Up (Dip Drive)
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands
5 Snatch Drops
5 Hang Power Snatches
3 Power Snatches from the Floor
*Use a PVC for rounds 1-2 and then go to an empty barbell for round 3.

Scoring:

Power Snatch 1×2

EVERY 1:00 (8 SETS)
2 Power Snatch (Singles)
*Start Moderate and build to a Moderate-Heavy
(Scored by Heaviest Set)

Scoring:

WORKOUT

FREEDOM (RX)
9:00 AMRAP
12 Power Snatch (75/55)
4 Burpee Pull-Ups
(Scored is Rounds + Reps)
KG: 35/25

INDEPENDENCE (Intermediate)
9:00 AMRAP
10 Power Snatch (75/55)
3 Burpee Pull-Ups
(Scored is Rounds + Reps)
KG: 35/25

LIBERTY (Beginner)
9:00 AMRAP
12 Alt Dumbbell Snatch (light)
4 Up Down + Jumping Pull Up
(Scored is Rounds + Reps)

Scoring:

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose Stretch (each)
1:00 Lacrosse Ball Forearms (each)
(No Measure)

Scoring:

OPTIONAL ACCESSORY

FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench (moderate)
Bench Over Dumbbell Rows (moderate)
(No Measure)