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 Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

-Into-

Overhead Squats 3 x 1 (@90% of 1RM Snatch)

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)

4. Workout: Key Lime Pie

Freedom (RX’d)

10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”)

*Independence
10:00 Amrap
10 Kettlebell Swings (35/25)
10 Box Jumps (20”/16”)

*Liberty
10:00 Amrap
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20”/16”)

5. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)