1. Movement Prep/Activation
10:00 AMRAP
10 Banded Pass Throughs
3 Inchworms
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
5 Kip Swings
10 Alternating V-Ups

2. Workout Prep
3 sets:
3 Toes to Bar
3 Power Snatch (build in weight)

Freedom (RX'd)
45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar
(KG conv: 42.5/30 PS)

Independence
35 Toes to Bar
45 Power Snatches (75/55)
35 Toes to Bar
(KG conv: 35/25 PS)

Liberty
30 Hanging Knee Raises
30 Hang Dumbbell Snatch
30 Hanging Knee Raises

• Target time: Sub 12:00
• Time cap: 15:00

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Quardruped Forearm Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Calf & Big Toe Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.