1. Movement Prep/Activation
Every 45 seconds for 5 sets: 125m Row
- into -
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch

2. Strength
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep
2 sets:
2 Shuttle Run (set 1: easy, set 2: workout pace)
2 Burpee Box Jump Overs (build in height)

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Freedom (RX'd)
5 Sets:
4 Shuttle Runs
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

(Repeat from Feb 14th, 2023)

Independence
5 sets:
4 Shuttle Runs
6 Burpee Box Jump Overs (20/16)
Rest 1:1 between sets
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Liberty
5 sets:
3 Shuttle Runs
6 Up Down + Box Step Up (20/16)
Rest 1:1 between sets
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

• Target time each set: 1:20-1:40
• Time cap each set: 2 minutes

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