1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torso Twist (each side)
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Power Snatch


2. Strength Prep
Athletes have a 10 min EMOM of 5 touch-and-go Power Snatch. Weight should feel comfortable as we will build on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

3. Workout Prep
1 set:
5 Push Press
5 Sit Ups
6 Walking Lunge Steps

Look What You Made Me Do

Freedom (RX'd)
4 sets:
1:00 Max Push Press (45/35)
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
(KG conv: PP 20/15)

Affiliate Compete (RX+)
4 sets:
1:00 Max Push Press (65/45)
1:00 Max GHD's
1:00 Max Back Rack Walking Lunge Steps (65/45)
1:00 Rest
(KG conv: PP 30/20)

Independence
4 sets:
1:00 Max Push Press (35/25)
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
(KG conv: PP 15/10)

Liberty
4 sets:
1:00 Max Dumbbell Push Press (10s/8s)
1:00 Max Abmat Sit Ups
1:00 Max Box Step ups (16’’)
1:00 Rest
(KG conv: PP 5/4)

Target number of reps each set: 120+ reps (total)
Minimum number of reps before scaling: 90 reps (total)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back