1 Hour (Everything Included)1. Movement Prep/Activation and Increasing Heart RateBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 Times through * Athletes should focus on footwork and finishing their pull2. Strength PrepAthletes will perform a squat snatch between 70-80% every minute. The weight selected on the first round should remain the same for subsequent minutes unless the athlete went too heavy and needs to decrease. Allow athletes to power snatch if they cannot squat snatch because of mobility (but have them focus on solid lateral foot position from the jumping position to the landing position to help develop the skills they will need for a future squat snatch).3. Workout Prep3 Burpee to Bar (practice consistency)
Freedom (RX'd)7:00 Amrap Max Burpee to bar (6in target)
IndependenceNo Change
Liberty7:00 Amrap Max Up Downs
Target number of Reps: 80+Minimum number reps before scaling: 40
1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back