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 PrepGive athletes 10-12 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles). The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. We want athletes to focus on sinking their hips low and driving feet through the floor while keeping the knees out with a tall chest and straight arms (I know it's a lot) for the Snatch Deadlifts. After, the Power Snatch is all about finishing the pull and then exploding the bar up. Smooth drive and fast finish!3. Workout Prep2 sets:100m Row (workout pace)5 Wall Balls2 Burpee Pull-ups
3 Snatch Deadlift + 2 Power Snatch x 5 sets* Work up to a comfortable heavy *
Freedom (RX'd)1000/850m Row75 Wall Balls (20/14)25 Burpee Pull-ups(KG Conv: WB 9/6)
Independence1,000/850m Row75 Wall Balls (14/10)15 Burpee Pull-ups(KG Conv: WB 6/4)
Liberty750/650m Row50 Wall Ball Thrusters20 Up Downs + Jumping Pull-ups
Target time: 11-13 minutesTime cap: 15 minutes
1:00 Barbell Quad Smash (each side)1:00 Couch Stretch (each side)1:00 Trap Smash (each side)
Mayhem Ready: Hip Extension Test