Warm Up:

Movement Prep/Activation and Increasing Heart Rate
(This would be a great time for a good Old Burgener Warm-Up)

JUNK YARD DOG!!!!!

Workout Prep
Burgener Warm-Up (Snatch) + Skill Transfer

Workout:  Milk & Cookies

Freedom (RX’d)

Part A
5 rounds
15/12 Assault or Echo Bike
3 Power Snatch 155/105

– Rest equal to the time to complete 5 rounds in Part A-

Part B
5 rounds
15/12 Assault or Echo Bike
3 Power Clean and Jerk 205/135

* Independence

Part A
5 rounds
12/10 Assault or Echo Bike
3 Power Snatch 135/95

Rest equal to the time to complete 5 rounds in Part A

Part B
5 rounds
12/10 Assault or Echo Bike
3 Power Clean and Jerk 185/125

* Liberty

Part A
5 rounds
10/8 Assault or Echo Bike
6 Alternating Dumbbell Snatch (moderate)

Rest equal to the time to complete 5 rounds in Part A

Part B
5 rounds
10/8 Assault or Echo Bike
6 Alternating Dumbbell Clean and Jerks (moderate)