1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
3 Sandbag Deadlifts (light/focus on keeping the core tight)
5 Worlds Greatest Stretch (each side)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep
2 sets: (with a partner)
10ft Front Rack Walking Lunge (Build in weight)
50ft Sandbag Carry (build in weight)
– Perform 1:1 –

4. Workout: Shamgar

Freedom (RX’d)

Teams of 2
5 sets: (each)
100’ Dumbbell Front Rack Walking Lunge (35s/25s)
200’ Sandbag Carry (150/100) (Or Farmer Carry 100s/70s)
– “You Go – I Go” –