1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (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 pull

2. Strength Prep
Athletes will be power snatching and overhead squatting at 70% of their 1 RM. Cue athletes to drive with their legs during the snatch and emphasize consistent foot movement with each rep. Feet should be landing in the same position as if the athlete is receiving the bar in a squat. Cue athletes to keep knuckles down and lats engaged during the pull to keep the bar close to the body. Overhead squats can be taken from the floor or the rig. Ensure that athletes keep their lifting area clear and step back far enough from the rig so that missed reps won’t be dropped into the uprights (if taking bar from the rig).

3. Workout Prep
3 sets:
2 Burpee Box Get Overs
Set 1: 5 Pull Ups
Set 2: 3 Chest to Bars
Set 3: 1 Bar Muscle Up

Incredible Hulk

Freedom (RX'd)
For Time:
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)

Independence
10 Burpee Box Get Over (30/24)
18 Pull-ups
10 Burpee Box Get Over (30/24)
14 Chest to Bars
10 Burpee Box Get Over (30/24)
10 Bar Muscle-Ups (Or 20 Chest to Bar)

Liberty
12 Up down + Box Step Up (24/20)
24 Ring Rows
12 Up down + Box Step Up (24/20)
18 Jumping Pull Ups
12 Up down + Box Step Up (24/20)
12 Burpee Pull Ups

• Target time: 8-10 minutes
• Time cap: 15 minutes

• 1 min Seal Pose
• 1 min Bicep stretch on wall
• 1 min Tricep lacrosse ball smash (each side)