1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo warm up-into-3 sets:5 Snatch Grip Deadlifts5 Muscle Snatch5 Snatch Push Press5 Overhead Squats5 Squat Snatch(perform with a PVC pipe or empty bar)
2. Strength Prep
-into-
3. Workout Prep1 set10ft Single Arm Overhead Walking Lunge (left)10 Double Unders10ft Single Arm Overhead Walking Lunge (right)10 Double Unders
3 Position Power Snatch (High Hang, Above the Knee, Floor)5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)* Complete a set every 1:30 *
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)* Rest as needed between sets *
Pac-Man
Freedom (RX'd)5:00 AMRAP200 Double UndersIn the remaining time, complete max Distance Single Arm Overhead Walking Lunge (35/25)(score is total distance lunged)-rest 2 minutes -5:00 AMRAPComplete 200ft Single Arm Overhead Walking Lunge (35/25)In the remaining time, complete max Double Unders(KG conv: 15/10 DB)
Independence5:00 AMRAP150 Double UndersIn the remaining time, complete max Distance Single Arm Overhead Walking Lunge (25/15).-rest 2 minutes -5:00 AMRAPComplete 200ft Single Arm Overhead Walking Lunge (25/15)In the remaining time, complete max Double Unders(KG conv: 10/7.5)
Liberty5:00 AMRAP200 Single UndersIn the remaining time, complete max Dumbbell Step ups (light)(20/16).-rest 2 minutes -5:00 AMRAPComplete 30 Dumbbell Step Ups (light)(24/20)In the remaining time, complete max Single Unders
Target Scores:
Mobility Test Rotation