1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Workout Prep
3 sets:
10 Double Unders
2 Squat Snatch (build-in weight)
2x25ft Shuttle Run
4 GHD’s

Ursula

Freedom (RX'd)
Every Minute (20:00)
Minute 1 - 50 Double Unders
Minute 2 - 3 Squat Snatch (135/95)
Minute 3 - 8x25ft Shuttle Run
Minute 4 - 15 GHD’s (Or Stick Sit Ups)
(KG conv: 61/43 Snatch, 8x8m Run)

Independence
Every Minute (20:00)
Minute 1 - 35 Double Unders
Minute 2 - 3 Squat Snatch (115/80)
Minute 3 - 6x25ft Shuttle Run
Minute 4 - 12 GHD’s + 6in Riser (Or Stick Sit Ups)
(KG conv: 52/36 Snatch, 6x8m Run)

Liberty
Every Minute (20:00)
Minute 1 - 50 Single Unders
Minute 2 - 6 Alternating Dumbbell Snatch (light)
Minute 3 - 6x25ft Shuttle Run
Minute 4 - 15 Sit Ups
(KG conv: 6x8m Run)

Target time each minute: Sub 30 seconds
Time cap each minute: 45 seconds

Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)

*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.

• 1 min seal pose
• 1 min bicep stretch on wall
• 1 min tricep lacrosse ball smash (each side)