1. Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants
10 Banded Squats
-into-
3 sets - 1st set together
5 Box Step Ups
10 PVC Pass Throughs
10 PVC Around the Worlds (left and right)
5 PVC Snatch Push Press
4 PVC Overhead Squats
3 PVC Pressing Snatch Balance
2 PVC Snatch Balance
2. Strength
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
3. Workout Prep
3 sets
3 Power Cleans (build-in weight)
2 Box Jumps
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
Freedom (RX'd)
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Box Jumps (30/24)
Independence
5-4-3-2-1
Power Cleans (155/105)
10-8-6-4-2
Box Jumps (24/20)
Liberty
10-8-6-4-2
Dumbbell Power Cleans (Light)
Box Jumps/Step-Ups (20/16)
- Target time: 4-6 minutes
- Time cap: 8 minutes
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back