1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

-Into-

2 Overhead Squat x 3 sets (@80% of 1RM Snatch)

* Rest as needed between sets *

3. Workout Prep
1 set:
9 Air Squats
7 Push ups
5 Kettlebell Swings
10ft Lunge Walk

4. Workout: Rainbow Roll

Freedom (RX’d)

3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)

*Independence
3 Rounds
25 Air Squats
50ft Walking Lunge
25 Push ups
50ft Walking Lunge
25 Kettlebell Swings (35/25)

* Liberty
3 Rounds
20 Air Squats
15 Box Step Ups (low)
20 Bar Push ups
15 Box Step Ups (low)
20 Russian Kettlebell Swings (light)

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)