1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer Exercises* 10 minutes with a PVC or Empty Barbell
2. Strength3x1 Power Snatch3x3 Overhead Squat
3. Workout Prep2 sets:5 Wall Balls3 Power Cleans (Build in weight)
3 sets of 1 Power Snatch @85-90% of 1RM Snatch* Rest 60-90 seconds between sets *
3 sets of 3 Overhead Squats @90% of 1RM Snatch* Rest 60-90 seconds between sets *
Jaguar
Freedom (RX'd)For time:60 Wall Balls (20/14)30 Power Cleans (135/95)60 Wall Balls (20/14)(KG conv: WB 9/6, PC 61/43)
Independence60 Wall Balls (14/10)30 Power Cleans (115/80)60 Wall Balls (14/10)(KG conv: WB 6/4, PC 52/36)
Liberty40 Wall Balls Thrusters (light)20 Dumbbell Power Cleans (light)40 Wall Balls (light)
All Levels:Take 10-15 minutes and practice footwork, clamping, and standing up on the rope.Alternate Option:5 sets:1 hanging knee raise for max time (time ends when knees fall)10 dumbbell bicep curls- rest 1 minute between sets -(Sub plank or plank on knees if needed)
Pre Post Workout Squat Couplet