1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
3 sets
30-sec bike (easy)
5 Snatch Grip Deadlift (empty bar)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Squat Snatch (empty bar)

2. Workout Prep
3 sets:
10-sec Assault Bike (workout pace)
2 Squat Snatch (build in weight)

"City of Four Lakes"

Freedom (RX'd)
Every 2:00 (10 sets)
15/12 Calorie Assault Bike (12/10 Calorie Echo Bike)
2 Snatch (185/125)
* KG Barbell: (83/56)

Independence
Every 2:00 (10 sets)
12/10 Calorie Assault Bike (10/8 Calorie Echo Bike)
2 Snatch (155/105)
* KG Barbell: (70/47)

Liberty
Every 2:00 (10 sets)
10/8 Calorie Assault Bike (9/7 Calorie Echo Bike)
10 Alternating Dumbbell Snatch (light-moderate)

TARGET SCORE
Target time each set: 1:00 - 1:15
Time cap each set: 1:30

* See Coaches Notes for Limited Equipment and Large Class Option

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)

Mayhem Ready: MobilityTestRotation 1

https://youtu.be/IKPRmaJe3ic