1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)

2. Workout Prep
3 sets:
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)

"Pumpkin Pie"

Freedom (RX'd)
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
(KG Conv: 43/29)

Independence
50 Power Snatches (75/55)
100’ Overhead Walking Lunge (75/55)
(KG Conv: 43/29, 34/25)

Liberty
50 Dumbbell Snatches (light)
100’ Dumbbell Walking Lunge (light)

Target time: 5-7 minutes
Time cap: 10 minutes

Skill Progression (Low Ring Muscle Up)

Ring Transitionswith band
- 10-12 minutes practice-

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)