Warm Up
7:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 PVC Pass Throughs
10 PVC Muscle Snatches
10 Air Squats
5 Inchworms + Push Up
5:00–10:00
3 Rounds
3 PVC High Hang Power Snatches
3 PVC Hang Power Snatches
3 PVC Power Snatches
2 Burpee Facing PVC
3 Kip Swings
Workout Prep:
2 Sets
1 Power Snatch @ Workout Weight
2 Bar Facing Burpees
3 Toes to Bar
• Practice being smooth from one to the next and ensure a clear path from station to station.
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5×3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
We Find It’s Always Better to Fire People On a Friday – FREEDOM (RX):
EVERY 3:00 (5 SETS)
3 Power Snatch (155/105)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
TIME CAP: 2:00
INDEPENDENCE:
EVERY 3:00 (5 SETS)
3 Power Snatch (115/75)
9 Bar Facing Burpees
12 Toes to Bar
(Score is Slowest Time)
(KG conv: 52.5/35)
LIBERTY:
EVERY 3:00 (5 SETS)
6 Dumbbell Alt Snatch (Mod)
8 Up-Downs
10 Hanging Knee Raises
(Score is Slowest Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
1:00 [Band Bicep Stretch](https://www.youtube.com/watch?v=KDJVWyJnaHM)
*Rest as needed between sides, movements and sets.