Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
5 min AMRAP
1 min easy row
10-floor plate press
10 pass-throughs with PVC pipe
5 Birddogs (each side)
– into –
3 sets (Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch High Pulls (From High Hang)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats

Strength
12-15:00 (3 Squat Snatch)
After Warm Up, give athletes 3-5 minutes to work up to their 70% of 1Rm Snatch. Athletes will perform 3 squat snatches every minute for 10 minutes at 70% of 1rm.

Workout Prep
– With Partner –
1 set each
5/4 Calorie Row
3 Deficit Push Ups

Workout:  Rudolph

Freedom (RX’d)

Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team

*Independence
Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Push Ups

* Liberty
Teams of 2
15 min AMRAP
12/10 Calorie Row
12 Bar Push Ups (OR Knee Push Ups)

Accessory:

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)