1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength

12 minutes to establish a heavy single of Squat Snatch

3. Workout Prep
2 sets:
4 Box Step Ups
4 Toes to Bar
4 Front Squats

4. Workout:

Freedom (RX’d)

4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (95/65)

* Independence
4 rounds
25 Box Step ups (20’’/16’’)
20 Knees to Elbows (Or 15 Toes to Bar)
15 Front Squats (75/55)

* Liberty
4 rounds
20 Box Step ups (20’’/16’’)
15 Hanging Knee Raises
10 Dumbbell Squats (light)