**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (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**

1 Power Clean x 3 sets @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

–Into–

1 Front Squat x 3 sets @90% of 1RM Clean

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets
2 Deadlifts (work up in weight)
1 Burpee Box Get Over
10 Second Row (at workout pace)

**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**

1 Squat Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

–Into–

3 Snatch Grip Deadlifts x 3 sets @100% of 1RM Snatch

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets
5/4 Calorie Bike Erg
4 Kettlebell Swings (add weight each set)
2 Strict Handstand Push Ups

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s

**2. Workout Prep**
1 set
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats

**3. Workout: Venus**

Freedom (RX’d)

12 min AMRAP
200m Run
10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP
200m Run
20 Push-Up

-Rest 2 Min-

12 min AMRAP
200m Run
30 Air Squat

– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Hip Halo Warmup
-into-
3 sets (10 minutes)
10 Kip Swings
5 Front Squats (empty bar)
5 Push Press (empty bar)
20 Single Unders

**2. Workout Prep**
2 sets
4 Toes to Bar
4 Thrusters (empty bar)
10 Double Unders

**3. Mayhem For Freedom**

Freedom (RX’d)

AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders

* Independence
AMRAP 12 Minutes
15 Toes to bar (OR 20 Knees to Elbows)
40 Thrusters (35/25)
75 Double Unders

* Liberty
AMRAP 12 Minutes
20 Sit Ups
30 Dumbbell Thrusters (light)
100 Single unders

**1. Movement Prep/Activation and Increasing Heart Rate**
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
20 Second Bike Erg (moderate pace)
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups

**2. Skill Work**

2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *

**3. Workout Prep**
3 sets (build in weight)
5/4 Calorie Bike Erg
2 Back Squats

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets (6-8 minutes)
30-sec easy row
5 Stepback lunges (each side)
3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive)

**2. Workout Prep**
2 sets
5/4 Calorie Row (workout pace)
5 Kettlebell Swings
10ft Kettlebell Walking Lunge
– rest 30 seconds between sets –

**3. Workout: 3 Musketeers**

Freedom (RX’d)

10 rounds:
250/200m Row
50ft walking lunge
3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (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 Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

–Into–

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets
10 Double Unders
2 Handstand Push Ups
* Practice transitions and laying down the jumping rope (nicely) *

**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

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s

**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

**3. Workout: Snickers**

Freedom (RX’d)

For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Jump Rope (single unders or Bike)
-into-
3 sets
50ft Double Dumbbell Overhead Carry (light)
30 Second Knee Plank
3 Inch Worms

**2. Workout Prep**
2 sets
5/4 Calorie Bike Erg
1 Wall Walk
10 Double Unders
– rest 30 seconds between sets –

**3. Workout: Holy Saturday**

Freedom (RX’d)

4 sets (1 Set every 6 Minutes)
15/12 Calorie Row
3 Wall Walks
50 Double Unders
3 Wall Walks
15/12 Calorie Row