1. Movement Prep/Activation
10:00 AMRAP
45-second Air Bike
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch
-PVC to Empty Bar-
2.. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
2 Power Snatch (build in weight)
Freedom (RX’d)
Every 1:30 (12:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
Independence
Every 1:30 (12:00)
10/8 Calorie Bike
5 Power Snatches (50-60%)
Liberty
Every 1:30 (12:00)
8/7 Calorie Bike
6 Dumbbell Snatches (light)
- Target time each set: 50 seconds – 65 seconds
- Time cap each set: 1:15
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
2 Minutes Bench Stretch for Lats
2x 1 Minute Pec 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.
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row