1. Movement Prep/Activation
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

2. Strength
Build to a heavy single Snatch Balance

3. Workout Prep
2 Rounds:
5/4 Calorie Assault Bike
4 Box Step Up

Honolulu

Freedom (RX'd)
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)

Independence
4 Rounds
16/13 Calorie Assault Bike
25 Box Step Ups (20/16)

Liberty
4 Rounds
12/10 Calorie Assault Bike
20 Box Step Ups (20/16)

• Target time: 8-10 minutes
• Time cap: 14 minutes

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)