WARM UP

2 ROUNDS
:30 Machine (easy) or Jump Rope
8 Scap Push Ups
8 Alternating Plank Shoulder Taps/Side
10 PVC Pass Throughs
8 PVC Good Mornings
6 Hang Dumbbell Alt. Snatch (light)

Then into.. (LIGHT BURGENER WARM-UP WITH PVC)
2 ROUNDS
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands (2-4in catch)
5 Hang Power Snatches

Hang Power Snatch + Snatch Grip Push Press 1×10

EVERY 1:30 (6 SETS)
5 Hang Power Snatch
5 Snatch Grip Push Press
*Start Light and Build to Moderate
(Scored by Heaviest Set)

WORKOUT

FREEDOM (RX)
FOR TIME
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
(Score is Time)
KG: 22.5/15

INDEPENDENCE (Intermediate)
FOR TIME
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt.Snatch (35/25)
(Score is Time)
KG: 15/10

LIBERTY (Beginner)
FOR TIME
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
(Score is Time)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Banded Shoulder Distraction (each)
1:00 Banded Tricep Stretch (each)
1:00 Cobra Stretch
(No Measure)

OPTIONAL ACCESSORY

FOR COMPLETION
100 Empty Barbell Curls*
*Every time you break perform 10 Push-Ups
(No Measure)