1. Movement Prep/Activation2:00 Jump Rope-into-5 Roll and Reach5 Inch Worms5 Snatch Deadlifts (PVC-empty bar)4 Hang Muscle Snatch (PVC-empty bar)3 Hang Power Snatch (PVC-empty bar)2 Power Snatch (PVC-empty bar)2. Strength7 sets of 5 Power Snatch (every 1:45)* Weight should be 50% of 1RM + 5-10lbs from previous week* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.3. Workout Prep2 sets:50m Run 2 Burpee Pull ups
7 sets of 5 Power Snatch (every 1:45)* Weight should be 50% of 1RM + 5-10lbs from previous week* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
Freedom (RX'd)5 Rounds200m Run10 Burpee Pull Ups
Independence5 Rounds200m Run8 Burpee Pull Ups
Liberty5 Rounds200m Run8 Up Downs + Jumping Pull Up
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 10 Down Dog1 Min Ring Lat Stretch2x 10 Open BookNote: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Down DogRing Lat StretchOpen Book