1. Movement Prep/Activation and Increasing Heart Rate
Warmup:
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
- into -
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch

2. Strength Prep
Athletes will be completing 3 snatches (receiving in the squat) on the minute every minute for 10 minutes. The suggested weight is between 70%-80%. Athletes should stay with the same weight that they start with (unless it ends up being too heavy and they need to decrease weight). Selected weight should allow for consistent reps with little risk of missing reps due to being too heavy. Athletes are allowed to drop the bar between reps. Allow athletes to power snatch if they are unable to squat snatch due to mobility restrictions.

3. Workout Prep
2 sets:
5 Pull Ups
5 Wall Balls
1 Bar Muscle Up

"The Rings of Power"

Freedom (RX'd)
30 Pull-ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups
(KG conv: WB 9/6)

Independence
25 Pull-ups
75 Wall Balls (14/10) (10’/9’)
20 Chest to Bar (Or 10 Bar Muscle Ups)
(KG conv: WB 6/4)

Liberty
30 Ring Rows
75 Wall Ball Thrusters (light)
15 Jumping Pull-ups

Target time each set: 9-11 minutes
Time cap each set: 14 minutes

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose