1. Movement Prep/Activation and Increasing Heart Rate
Tabata Assault Bike (8 sets)
20 seconds on/10 seconds off
-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. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
2 Power Snatch (build in weight)

3. Workout: Green Eggs and Ham

Freedom (RX’d)

Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike

* Independence
Teams of 2
5 sets: (each/1:1)
9/7 Calorie Echo Bike
6 Power Snatch (115/80)
9/7 Calorie Echo Bike

* Liberty
Teams of 2
5 sets: (each/1:1)
9/7 Calorie Echo Bike
10 Alternating Dumbbell Snatch (light)
9/7 Calorie Echo Bike

4. Cooldown/Mobility

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)