1. Movement Prep/Activation and Increasing Heart Rate
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
Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.

3. Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)
3 Toes to Bar

"Top Gun"

Freedom (RX'd)
10 rounds
10 Dumbbell Bench (50x2/35x2)
10 Toes to Bar
* KG DB: (22.5/15)

Independence
10 rounds
10 Dumbbell Bench (35x2/25x2)
7 Toes to Bar
* KG DB: (15/10)

Liberty
10 rounds
10 Bar Push-ups
10 Hanging Knee Raises

Target time: 10-12 minutes
Time cap: 14 minutes

* See Coaches Notes for Limited Equipment, and Large Class Option

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side