**1. Movement Prep/Activation and Increasing Heart Rate**
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
-into-
3 sets (Empty Bar or PVC)
10 Dynamic Squat Stretch
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats

**2. Skill Work**

2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets
* 10-15 minutes *

**3. Workout Prep**
After Strength have athletes strip their bar down and begin immediately setting and prepping for Squat Clean Thrusters.
2 sets (Empty Bar)
3 Muscle Cleans
3 Front Squats
3 Push Press (Open Hand/Close Hand)
– into –
Have athletes hit some ghd’s and rope climbs between working up in weight and getting set up.

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy)
– into –
3 sets (8 minutes max)
10 Single Arm Russian kettlebell swings (each)
10 Air Squats + 2-second pause at the bottom
10 Alternating Box Step Ups
3 Inch Worms

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

**3. Workout: Rabbit**

Freedom (RX’d)

5 Rounds
16/12 Calorie Echo Bike
20 Kettlebell Swings (53/35)
50ft Kettlebell Walking Lunge (53/35)

**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 Power Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

–Into–

2 Front Squats x 3 sets @85% of 1RM Clean

* Rest 60-90 seconds between sets *

**3. Workout Prep**
30 Second Row (easy)
30 Second Rest
20 Second Row (moderate)
20 Second Rest
10 Secon Row (fast)

**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**

3 Squat Snatch x 2 sets @80% of 1RM Snatch

* Rest 60-90 seconds between sets *

–Into–

2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

* Rest 60-90 seconds between sets *

**3. Workout Prep**
4 Burpee Box Jump Overs (workout pace)

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

Crossover Symmetry Warm-up or Banded 7’s
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
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 forwarding leg
10 yd butt kickers
10 yd high knees

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

**3. Half Murph**

Freedom (RX’d)

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow)
-into-
3 sets
5 Strict Rope Pull Ups or 10 Ring Rows
5 Inchworms + Air Squat (3-second Hold)
10 Alternating V-Ups

**2. Workout Prep**
3 sets (with partner)
10 Second Bike (workout pace)
1 Rope Climb Each (Set 1: 1 pull/Set 2: 2 Pulls/Set 3: Full Rope Climb)
– Rest 30 seconds between sets –

**3. Workout: Boogie Oogie Oogie**

Freedom (RX’d)

Teams of 2
5 sets
12/10 Calorie Echo Bike (each partner performs this at the same time)
8/6 Rope Climbs (split) (OR 20 Burpee Pull-Ups)
12/10 Calorie Echo Bike (each partner performs this at the same time) (OR
-Rest 1:1 between sets-

Individual Option:
5 sets
12/10 Calorie Echo Bike
4/3 Rope Climbs (OR 12 Burpee Pull-Ups)
12/10 Calorie Echo Bike
-Rest 1:1 between sets-

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets
30 sec Row
10 Floor Plate Press
3 Front Squats (light- focus on tall torso and stable core)

**2. Workout Prep**
2 sets
100m Row (workout pace)
5 Push-Ups
2 Front Squats (add weight for set two)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo warmup
-into-
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-
3 sets
25m down and back
5 Deadbugs (each side)
5 deadlifts (build across)

**2. Workout Prep**
1 set
50m Run
3 Deadlifts (at workout weight)
50m Run

**3. Workout: I will Survive**

Freedom (RX’d)

15 min AMRAP
3-6-9-12-15….
Deadlifts (225/155)
50m-100m-150m-200m-250m…
Run

**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**

3 Cleans x 3 sets @65-75% 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
5 Pull Ups
4 Box Jump Overs (increase height on second set)
1 Wall Walk
– Rest 30 seconds between sets –

**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**

3 Squat Snatch x 3 sets @70% 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**
1 set
10 Double Unders
3 GHD’s to Parallel + 2 GHD’s
3 Sandball Slams.