WOD

Movement Prep/Activation:
8:00 AMRAP
5 Roll and Reach
10 Glute Bridges
4 Deadlifts (empty bar- build in weight, stay under 50%)
5 PVC Hang Muscle Snatches
4 Inchworms
5 Hanging Knee Raises

Workout Prep:
2 sets
4 Toes to Bar
1 Wall Walk
4 Hang Power Snatch
Rest :45

FREEDOM (RX):
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(Scored by Time for each Set)
(KG conv: 35/25 HPS)

INDEPENDENCE:
3 sets
2 Rounds
8 Toes to Bar
2 Wall Walks
8 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(KG conv: 35/25 HPS)

LIBERTY:
3 sets
2 Rounds
10 Hanging Knee Raises
2 Inchworms
10 Alternating Hang Dumbbell Snatches (light)
-rest 2:00 between sets-

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Forearm Smash w/Lacrosse Ball (each arm)
1:00 Down Dog to Up Dog