1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)

2. Workout Prep
3 sets:
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)

3. Workout: Pumpkin Pie

Freedom (RX’d)

50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)

* Independence
50 Power Snatches (75/55)
100’ Overhead Walking Lunge (75/55)

* Liberty
50 Dumbbell Snatches (light)
100’ Dumbbell Walking Lunge (light)

4. Skill Progression

Athletes practice: Ring Transitions (with band)
– 10-12 minutes-

5. Cooldown/Mobility

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)