1. Movement Prep/Activation
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
2. Strength Prep
Hang Squat Snatch:
– Establish a 3 RM for the day (10-12 minutes)
-into-
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
3. Workout Prep
2 sets:
15-seconds Burpees (build in pace)
5 Wall Balls (build in weight)
Snatch Grip Deadlift 3×3
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
“Chopped”
Freedom (RX’d)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-
(KG conv: 9/6 WB)
* SCORE = Total Burpees + Total Wall Balls
Independence
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (14/10)
-Rest 30 seconds-
(KG conv: 6/4 WB)
Liberty
10 Rounds
30 seconds Max Rep Up Down
-Rest 30 seconds-
30 seconds Max Rep Wall Ball Thrusters ( light)
-Rest 30 seconds-
-
Target number of reps: 230+
Burpees: 8+ Reps (80+ Reps)
Wall Balls: 15+ Reps (150+ Reps) -
Minimum number of reps before scaling: 160
Burpees: 6 Reps (60 Reps)
Wall Balls: 10 Reps (100 Reps)
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
Hang Squat Snatch 1×3
– Establish a 3 RM for the day.