1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
Burgener Warm-Up Skill Transfer

2. Strength Prep
Athletes will be spending time working on snatch grip push press (back rack) + snatch balance. The purpose of the strength is to build strength and confidence in the overhead position of the receiving position of a snatch. Bars can be taken from the rig, but athletes should step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.

3. Workout Prep
3 sets:
3 Thrusters (build in weight)
Set 1: 5 Pull Ups
Set 2: 3 Chest to bar
Set 3 2 Bar Muscle Ups

John 3:16

Freedom (RX'd)
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)
(KG conv: 52/36)

Independence
AMRAP 1:00
10 Thrusters (95/65)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
Complete Sets until you get to 25 Bar Muscle Ups (total) (Or 50 Chest to Bar)
(KG conv: 43/29)

Liberty
AMRAP 1:00
10 Dumbbell Thrusters (light)
Max Reps Burpee Pull Up (or burpee jumping pull up)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Burpee Pull Ups (total)

• Target time: 9-11 minutes (including rest)
• Time cap: 16 minutes (including rest)

• 1 min couch stretch (each side)
• 1 min pigeon pose (each side)
• 1 min quad smash (each side)