1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
5 Wall Balls
5 Kipping Knee Raises
5 Low Box Jumps
5 Sumo Deadlift High Pulls (empty bar)
5 Up Downs
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep
1 set:
5/4 Calorie Row
5 Wall Balls
4 Box Jumps
3 Sumo Deadlift High Pull
2 Burpees
2 Shoulder to Overhead

4. Workout: Ehud

Freedom (RX’d)

“The End 1,2,3”
3:00, 6:00 Amrap, and For Time.
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bars
30 Box jumps (24/20)
20 Sumo Deadlift High Pulls (95/65)
30 Burpee over Bar
20 Shoulder to Overhead (135/95)
– 2-minute rest/reset between each AMRAP –

* Independence
3:00, 6:00 Amrap, and For Time.
16/13 Calorie Row
30 Wall Balls (14/10)
15 Toes to Bars
30 Box jumps (20/16)
20 Sumo Deadlift High Pulls (75/55)
30 Burpee over Bar
20 Shoulder to Overhead (115/80)
2-minute rest/reset between each AMRAP

* Liberty
3:00, 6:00 Amrap, and For Time.
15/12 Calorie Row
20 Wall Balls Thrusters (light)
20 Hanging Knee Raises
20 Box Step Ups (20/16)
20 Kettlebell Sumo Deadlift High Pulls (light)
20 Up Downs
20 Dumbbell Push Press
2-minute rest/reset between each AMRAP