**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**

2 Power Snatch x 3 sets @75% of 1RM Snatch

* Rest 60-90 seconds between sets *

–Into–

3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets (increase weight and box height)
4 Kettlebell Swings
2 Box Jump Overs

**4. Workout: Kit Kat**

Freedom (RX’d)

AMRAP 8 Minutes
8 Kettlebell Swings (70/53)
8 Box Jump Overs (24/20)

* Independence
AMRAP 8 Minutes
8 Kettlebell Swings (53/35)
8 Box Jump Overs (20/16)

* Liberty
AMRAP 8 Minutes
8 Russian Kettlebell Swings (light)
8 Box Step Ups (20/16)

**5. Cooldown/Mobility**

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose