WARM UP
2:00 Cardio Choice
Then Into…
2 SETS
10 PVC Pass Throughs
10 PVC Around the Worlds (each)
10 Air Squats
3 Inchworms
Then Into…
1-2 SETS (PVC or Empty Bar)
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Snatch
5 Snatch Press Behind Neck
5 Overhead Squats
5 Drop Snatches (catch 2in dip, progressively get lower, 5th rep full squat)
3 Position Power Snatch 1×3
5 SETS*
1 Power Snatch
1 Hang Power Snatch
1 High Hang Power Snatch
*Complete each set unbroken. Start light-mod and build.
-Rest as Needed between Sets-
(Score is the Heaviest Weight)
FREEDOM (RX)
12:00 AMRAP
3 Squat Snatch (135/95)
6 Overhead Squats (135/95)
9 Bar Facing Burpees
(Score is Rounds + Reps)
INDEPENDENCE
12:00 AMRAP
3 Power Snatch (115/75)
6 Overhead Squats (115/75)
9 Bar Facing Burpees
(Score is Rounds + Reps)
LIBERTY
12:00 AMRAP
3 Power Cleans (light)
6 Front Squats (light)
9 Up-Downs
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Squat Hold (wall)
1:00 Banded Shoulder Distraction (each)