Warm Up

Movement Prep/Activation:
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC – empty bar Muscle Snatch
4 PVC – empty bar Overhead Squats
-into-
2:00
Build up to opening weight

 

Workout Prep:
1 Set
5 Wall Balls
4 Shuttle Runs
6 V-Ups
Rest :45

Power Snatch + Overhead Squat 10×4

CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7

Constantly Varied – FREEDOM (RX)
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(Scored by Time)

INDEPENDENCE:

25x50ft Shuttle Runs

50 Wall Balls (14/10)

50 Alternating V-Ups

50 Wall Balls (14/10)

25x50ft Shuttle Runs

(Scored by Time)

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll