1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
30-second Single Unders
5 GHD’s to parallel
3 Sandbag Cleans (light/focus on transitions)
5 Worlds Greatest Stretch (each side)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

2. Strength

2 Snatch Balance x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

3. Workout Prep
3 sets:
10 Double Unders
5 GHD’s
1 Sandbag Clean (work up in weight)

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength

2 Split Jerks x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

3. Workout Prep
3 sets:
5 Shoulder to Overhead on each arm (work up in weight)
3 Inverted Ring Rows (start with regular ring rows and work to get lower each set)

4. Workout: A Boy Named Sue

Freedom (RX’d)

3 rounds
21 Right Arm Dumbbell Shoulder to Overhead (50/35)
21 Inverted Ring Rows
21 Left Arm Dumbbell Shoulder to Overhead (50/35)
21 Inverted Ring Rows

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength Prep
Athletes will be completing 1 squat clean @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes partner up and begin working up to their desired weight. Use about 5-6 minutes to make sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power clean.

3. Workout Prep
– With Partner –
2 sets
5/4 Calorie Ski
5 Wall Balls
* Begin the ski when your partner finishes

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength Prep
Athletes will be completing 1 squat snatch @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes partner up and begin working up to their desired weight. Use about 5-6 minutes while making sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power snatch.

3. Workout Prep
3 sets:
3 Deadlifts (work up in weight)
3 Box Jumps (work up in height)

4. Workout: Ring of Fire

Freedom (RX’d)

21-15-9
Deadlifts (275/185)
Box Jumps (30/24)

* Independence
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)

* Liberty
21-15-9
Double Dumbbell Deadlifts (moderate)
Box Step Ups (20/16)

**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s

**2. Workout Prep**
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats

**3. Workout: Johnny Cash**

Freedom (RX’d)

4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

-rest 4 minutes-

8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s
-into-
3 sets
3 Zombie Rope Climbs or 10 Ring Rows
3 Sandbag Cleans (light) + 50ft Sandbag Carry
5 Inch Worms

**2. Workout Prep**
Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in.
– into –
3 sets
1 Rope Climb (halfway)
1 Sandbag Clean
10-yard Sandbag Carry (at workout weight)

**3. Workout: White Dragon**

Freedom (RX’d)

2 sets:
10 Rope Climbs
-rest until 3 minutes-
20 Sandbag Cleans (150/100) (Or 20 Power Cleans @185/125)
-rest until 6 minutes-
20 Bar Muscle Ups (Or 20 Burpee Pull-Ups)
-rest until 9 minutes-
100-yard sandbag carry (150/100) (Or Farmer Carry 2×100/2×70)
-rest until 15 minutes-

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
3 rounds (6-8 minutes)
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs

**2. Skill Work**
This week, athletes will be working up in weight to a heavy 1 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig but athletes should step back far enough so that bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.

**3. Workout Prep**
with partner
3 rounds
2 Synchro Burpee Facing Line
1 Shuttle Run
* Increase speed each round to workout pace or what might feel comfortable *

**4. Workout: Hellbent**

Freedom (RX’d)

Teams of 2
15-20-25-30-25-20-15
Synchro Line Facing Burpees
2-3-4-5-4-3-2
Shuttle Runs (each) after each set of Burpees
* 1 shuttle run equals 25ft down + 25ft back *

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
Tabata (4 sets each)
Row (100-70m)
Wall Ball Thruster (6-10 Reps)
Ring Row (6-10 Reps)
* 1 set = 20 seconds on/10 seonds rest *

**2. Workout Prep**
2 sets:
5/4 Calorie Row
5 Wall Balls
5 Pull-Ups
* 2nd set perform 3-5 Chest to Bar

**3. Workout: Killer Shrike**

Freedom (RX’d)

Teams of 2
5 sets each:
12/10 Calorie Row
10 Wall Balls (30/20)
10 Chest to Bar Pull Ups
10 Wall Balls (30/20)
12/10 Calorie Row
-rest 1:1 between sets-

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

**2. Strength**

1 Clean x 3 sets @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

–Into–

3 Clean Grip Deadlifts x 3 sets @100% of 1RM Clean

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets:
5 Deadlifts
3 Handstand Push-Ups
20 Second Assault (Moderate Pace)
– rest 30 seconds between sets –

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

**2. Strength**

1 Power Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

–Into–

3 Overhead Squats x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

**3. Workout Prep**
3 sets:
2 Power Snatch (Build back up to Power Snatch weight for the workout. Athletes shouldn’t need much time due to the previous lifting.)