1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength Prep
Take 10-12 minutes to find a heavy single Snatch. A Squat Snatch is preferred, but adjust to a Power Snatch as needed.
 

3. Workout Prep
2 sets:
100m Row
10 Air Squats

The Sandlot

Freedom (RX'd)
1000/850m Row
100 Air Squats
1000/850m Row

Independence
850/700m Row
75 Air Squats
850/700m Row

Liberty
500/425m Row
50 Air Squats
500/425m Row

• Target time: sub 12 minutes
• Time cap: 15 minutes

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose