1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength Prep
Athletes will perform the 3 Position Power Snatch from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats.

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)

High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

"Key Lime Pie"

Freedom (RX'd)
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
(KG conv: KB 24/16)

Independence
10:00 Amrap
10 Kettlebell Swings (35/25)
10 Box Jumps (20"/16")
(KG conv: KB 16/11)

Liberty
10:00 Amrap
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20"/16")

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5.5 rounds

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)