1. Movement Prep/Activation
Banded 7’s
-into-
8:00 AMRAP
30-seconds Jump Rope
5 Inch Worms
5 Snatch Deadlifts (PVC to Empty Bar)
4 Muscle Snatch(PVC to Empty Bar)
3 High Hang Power Snatch (PVC to Empty Bar)
2 Power Snatch (PVC to Empty Bar)

2. Strength
6 Power Snatch x 6 sets (every 2:00) *Complete in singles, same weight across all sets (-50%).

3. Workout Prep
1 set:
10 Double Unders
4 Pull Ups
2 Deficit Push Ups

Freedom (RX'd)
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)

Independence
10:00 AMRAP
35 Double Unders
8 Pull Ups
8 Push Ups

Liberty
10:00 AMRAP
50 Single Unders
10 Ring Rows
10 Bar Push Ups

• Target number of Rounds: 4.5 Rounds +
• Minimum number of Rounds before scaling: 3 rounds

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Min Calf Foam Rolling
2 Min Bench Stretch for Lats
2x 1 Min Pec Stretch