1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
3 Muscle Snatch (PVC-Empty bar)
3 Snatch Push press
3 Overhead Squats
3 Power Snatch
4 Kip Swings
4 Wall Ball Push Press (no squat)
4 Wall Balls

2. Workout Prep
3 sets:
2 Power Snatch (build-in weight)
2 Overhead Squats (build-in weight)
3 Pull Ups
4 Wall balls

Banana Pepper
 

Freedom (RX'd)
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)
(KG conv: barbell 52/36, WB 9/6)

Independence
3 rounds
8 Overhead Squats (95/65)
18 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
24 Wall Balls (14/10)
(KG conv: barbell 43/29, WB 6/4)

Liberty
3 rounds
12 Dumbbell Front Squats (light)
15 Jumping Pull-ups
-at 10 minutes-
3 rounds
12 Alternating Dumbbell Snatch (light)
15 Wall Ball Thrusters (light)

• Target times:
  Set 1: 3:45-4:45
  Set 2: 4:00-5:00
• Time cap each set: 7 minutes

For Time:
100 Abmat Sit Ups

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)