1. Movement Prep/Activation
2 sets:
1:00 Run
1:00 Jump Rope
-into-
8:00 AMRAP
1x50ft Shuttle Run
5 Overhead Squats
5 Power Snatches
3 Squat Snatches (building in weight)

2. Workout Prep
3 sets:
50m Run
2 Squat Snatch (build in weight)

“That’s why her hair is so big. It’s full of secrets.”

Freedom (RX'd)
For Time:
200m Run
10 Squat Snatch (95/65)
300m Run
6 Squat Snatch (135/95)
400m Run
2 Squat Snatch (155/105)
-Rest 3:00-
2 Squat Snatch (155/105)
400m Run
6 Squat Snatch (135/95)
300m Run
10 Squat Snatch (95/65)
200m Run
(KG conv: weight A 43/29, weight B 61/43, weight C 70/48)

Independence
For Time:
200m Run
10 Squat Snatch (75/55)
300m Run
6 Squat Snatch (115/80)
400m Run
2 Squat Snatch (135/95)
-Rest 3:00-
2 Squat Snatch (135/95)
400m Run
6 Squat Snatch (115/80)
300m Run
10 Squat Snatch (75/55)
200m Run
(KG conv: weight A 34/25, weight B 52/36, weight C 61/43)

Liberty
For Time:
100m Run
10 Dumbbell Snatch (light)
200m Run
8 Dumbbell Snatch (light-moderate)
300m Run
6 Dumbbell Snatch (moderate)
-Rest 3:00-
6 Dumbbell Snatch (moderate)
300m Run
8 Dumbbell Snatch (light-moderate)
200m Run
10 Dumbbell Snatch (light)
100m Run

• Target time each set: 5:30-6:30
• Time cap each set: 8 minutes

4 rounds:

• 10 Weighted Hip Thrust @ moderate weight
• 10 Deficit Sumo DB/KB Deadlift @ moderate weight
• 10 GHD Hip Raise @ moderate weight

*Rest 3 minutes b/t rounds

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