Movement Prep/Activation:
2:00 Machine
-into-
3 Rounds
10 PVC Pass Throughs
3 Inchworms + Double Push Ups
5 PVC Snatch Pulls
5 PVC Muscle Snatches
5 PVC Overhead Squats
10 Walking Lunge Steps
Workout Prep:
2 Sets
2 Power Snatch
2 Burpees Over Bar
Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
* The complex should be completed unbroken
FREEDOM (RX)
9:00 AMRAP
3, 6, 9, 12…
Power Snatch (95/65)
Burpee Over Bar
(Scored by Rounds + Reps)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate)
9:00 AMRAP
3, 6, 9, 12…
Power Snatch (75/55)
Burpee Over Bar
(KG conv: 35/25)
LIBERTY (Beginner)
9:00 AMRAP
3, 6, 9, 12…
Dumbbell Snatch (light)
Up Downs
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.