1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7's-into-8 min AMRAP30-sec Bike Erg5 Kip Swings5 Knees to Elbow3 Alt. DB Snatch (each side - practice transition)2. Workout Prep1 set:5/4 Calorie Bike4 Toes to Bar4 Dumbbell Snatch
Freedom (RX'd)5 rounds15/12 Calorie Bike Erg (or 12/10 Assault Bike or 10/8 Echo Bike)15 Toes to Bar-into-75 Dumbbell Snatch (50/35)(KG conv: 22.5/15 DB)
Independence5 rounds12/10 Bike Erg (or 10/8 Assault or 8/7 Echo)10 Toes to Bar-into-75 Dumbbell Snatch (35/25)(KG conv: 15/10)
Liberty5 rounds10/8 Bike Erg (Or 8/7 Assault or 6/5 Echo)10 Hanging Knee Raises-into-50 Dumbbell Snatch (light)
4 sets of 8 reps @ – RPE 8/10*Rest 2:00-2:30 b/t sets
4 sets: 10 reps - RPE 8*Rest 1:00-1:30 b/t sets