Warm Up
3 Rounds
10 Banded Pass Throughs
5 Dynamic Squat Stretches
-into-
3 Rounds
30 Single Unders
3 Snatch Pull + High Hang Power Snatch + Overhead Squat
3 Squat Snatch
(Start with a PVC pipe going through the first 2 rounds. Add in a empty barbell for the last round.)
Workout Prep:
2 Sets
10 Double Unders
3 Overhead Squats @ workout weight
• Confirm barbell weight and break strategy
• Reinforce smooth transitions before starting
Snatch + Overhead Squat 6×3
Every 2:00 × 6 sets
1 Squat Snatch + 2 Overhead Squats @ 70–72% OR RPE 7
Luigi – FREEDOM (RX):
10:00 AMRAP
30 Double Unders
15 Overhead Squats (75/55)
(Scored by Rounds + Reps)
INDEPENDENCE:
10:00 AMRAP
24 Double Unders
12 Overhead Squats (65/45)
LIBERTY:
10:00 AMRAP
30 Single Unders
10 Single Dumbbell Squats (light)
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Foam Roller Angels
1:00 Toe Elevated Calf Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 7-7.5
10 3-Way Calf Raises (each way)
-Rest 2:00 between sets-