Warm Up
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
Workout Prep:
2 sets @ 60–70%
8 Air Squats
4 Toes-to-Bar
2 Power Snatches
• Strip the bars to just under workout weight, then use the time to add plates as rest between sets and build to your working load.
Snatch Deadlift + Power Snatch + Overhead Squat 1×1
EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute
(Score is Heaviest Weight)
Catching Fireflies – FREEDOM (RX):
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch (135/95)
(Score is Time)
TIME CAP 16:00
INDEPENDENCE:
10 ROUNDS FOR TIME
12 Air Squat
6 Toes to Bar
4 Power Snatch (115/75)
(Score is Time)
LIBERTY:
10 ROUNDS FOR TIME
10 Air Squat
6 Hanging Knee Raises
4 Dumbbell Snatch (light)
(Score is Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch](https://youtu.be/SUENf0yNR_A)
1:00 [Forearm Smash](https://www.youtube.com/watch?v=R9sHO9PJC5U)
*Rest as needed between sides, movements and sets.