1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo Warm up-into-3 sets:5 Single Arm Ring Rows (each side)5 Front Squats (empty bar - build across sets)5 Up downs
2. Strength PrepPartner up and rotate between these two movements:
3. Workout Prep3 sets: (empty bar)3 Muscle Snatch3 Snatch Push Press3 Overhead Squats-into-3 sets: (building sets)50m Run1 Power Snatch1 Overhead Squat
Build to a heavy single (10-12 minutes)* Rest as needed between sets *
Strict Chin-Up:- Max Weight* Rest as needed between sets *
McLaren
Freedom (RX'd)12:00 min AMRAP200m Run3 Power Snatches (135/95)6 Overhead Squats (135/95)(KG conv: 61/43)Independence12:00 min AMRAP200m Run3 Power Snatches (115/75)6 Overhead Squats (115/75)(KG conv: 52/34)
Liberty12:00 min AMRAP150m Run3 Power Clean (light)6 Front Squats (light)
Daily Maintenance 10 Mins 007 Calves