1. Movement Prep/ActivationBanded 7’s-into-8:00 AMRAP30-seconds Jump Rope5 Inch Worms5 Snatch Deadlifts (PVC to Empty Bar)4 Muscle Snatch(PVC to Empty Bar)3 High Hang Power Snatch (PVC to Empty Bar)2 Power Snatch (PVC to Empty Bar)2. Strength6 Power Snatch x 6 sets (every 2:00) *Complete in singles, same weight across all sets (-50%).3. Workout Prep1 set:10 Double Unders4 Pull Ups2 Deficit Push Ups
6 sets of 6 Power Snatches (every 2:00)*Complete in singles, same weight across all sets (around 50% of 1RM).
Freedom (RX'd)10:00 AMRAP50 Double Unders10 Pull Ups10 Deficit Push Ups (4”/2”)
Independence10:00 AMRAP35 Double Unders8 Pull Ups8 Push Ups
Liberty10:00 AMRAP50 Single Unders10 Ring Rows10 Bar Push Ups
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)1 Min Calf Foam Rolling2 Min Bench Stretch for Lats2x 1 Min Pec Stretch