Movement Prep/Activation:
3 Rounds
1:00 Easy Row
10 Roll and Reach
3 Inchworms
10 Banded Pass Throughs
5 PVC-Empty Bar Muscle Snatch
20-second Knee Plank
Workout Prep:
1 Controlled Round @ 60%
5/4 Calorie Row
2 Burpee over Bar
2 Power Snatches @ Workout Weight
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6
FREEDOM (RX):
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch (135/95)
(Scored by Time)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
60/48 Calorie Row
40 Burpee Over Bar
20 Power Snatch (115/80)
(KG conv: 52.5/35)
LIBERTY (Beginner):
40/32 Calorie Row
30 Up Downs
20 Dumbbell Snatch (light)
Complete one or both based on time and recovery needs:
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory
Accumulate 3:00 (total) of Each Movement
– Plank Hold (elbows)
– Dead Hang from Pull Up Bar
* Can be split up however you like (for example, 30-second intervals back and forth) or performed unbroken. Scale the time or movement as needed to allow for at least 20 seconds of strong, consistent holds.