<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through<br />* Athletes should focus on footwork and finishing their pull<br /><br />2. Workout Prep<br />3 sets:<br />10 Double Unders<br />2 Squat Snatch (build-in weight)<br />2x25ft Shuttle Run<br />4 GHD’s</p>

<p><strong>Ursula</strong><br /><br />Freedom (RX’d)<br />Every Minute (20:00)<br />Minute 1 – 50 Double Unders<br />Minute 2 – 3 Squat Snatch (135/95)<br />Minute 3 – 8x25ft Shuttle Run<br />Minute 4 – 15 GHD’s (Or Stick Sit Ups)<br />(KG conv: 61/43 Snatch, 8x8m Run)<br /><br />Independence<br />Every Minute (20:00)<br />Minute 1 – 35 Double Unders<br />Minute 2 – 3 Squat Snatch (115/80)<br />Minute 3 – 6x25ft Shuttle Run<br />Minute 4 – 12 GHD’s + 6in Riser (Or Stick Sit Ups)<br />(KG conv: 52/36 Snatch, 6x8m Run)</p><p><br />Liberty<br />Every Minute (20:00)<br />Minute 1 – 50 Single Unders<br />Minute 2 – 6 Alternating Dumbbell Snatch (light)<br />Minute 3 – 6x25ft Shuttle Run<br />Minute 4 – 15 Sit Ups<br />(KG conv: 6x8m Run)<br /><br />Target time each minute: Sub 30 seconds<br />Time cap each minute: 45 seconds</p>

<p>Accumulate 3:00 (total):<br />-Dead Hang from Pull-Up Bar (Pronated grip)<br /><br />*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.</p>

<ul><li>1 min seal pose</li><li>1 min bicep stretch on wall</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>