1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
10 PVC Pass Throughs
10 Banded Air Squats Or Dynamic Squat Stretch
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

2. Strength
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *

3. Workout Prep
2 sets:
3 Front Squats (build in weight)
1 Wall Walk

Great Scott!

Freedom (RX'd)
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
(KG conv: 52/34)

Independence
For Time:
10 Front Squats (95/65)
1-1-2-3-4-5-6
Wall Walks
(KG conv: 43/29)

Liberty
For Time:
10 Dumbbell Front Squats (light)
1-2-3-4-5-6-7
Inch Worms

• Target time: 10-12 minutes
• Time cap: 15 minutes

Rope Climb
Week 3 Day 1:

Advanced:
Every minute (10:00)
5 Strict Rope Pull Ups + 5 Rope Kipping Knee to Elbows

Intermediate:
Every minute (10:00)
3 Strict Rope Pull Ups + 3 Rope Kipping Knee to Elbows/Knees to Chest

Beginner:
Every minute (10:00)
2 Zombie Rope Climbs + 5 Laying Knee Elbows

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
* Each set alternates what hand is on top for the Pull-ups/Knees to Elbows

Alternate Workout Options:
10-minute EMOM
Odd Minute: 20 Scap Pull Ups
Even Minute: 100-meter Run

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)