<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />3 Muscle Snatch (PVC-Empty bar)<br />3 Snatch Push press<br />3 Overhead Squats<br />3 Power Snatch<br />4 Kip Swings<br />4 Wall Ball Push Press (no squat)<br />4 Wall Balls<br /><br />2. Workout Prep<br />3 sets:<br />2 Power Snatch (build-in weight)<br />2 Overhead Squats (build-in weight)<br />3 Pull Ups<br />4 Wall balls</p>

<p><strong>Banana Pepper</strong><br /> </p><p>Freedom (RX’d)<br />3 rounds<br />8 Overhead Squats (115/80)<br />24 Pull-ups<br />-at 10:00-<br />3 rounds<br />8 Power Snatch (115/80)<br />24 Wall Balls (20/14)<br />(KG conv: barbell 52/36, WB 9/6)</p><p> </p><p>Independence<br />3 rounds<br />8 Overhead Squats (95/65)<br />18 Pull-ups<br />-at 10 minutes-<br />3 rounds<br />8 Power Snatch (95/65)<br />24 Wall Balls (14/10)<br />(KG conv: barbell 43/29, WB 6/4)</p><p> </p><p>Liberty<br />3 rounds<br />12 Dumbbell Front Squats (light)<br />15 Jumping Pull-ups<br />-at 10 minutes-<br />3 rounds<br />12 Alternating Dumbbell Snatch (light)<br />15 Wall Ball Thrusters (light)</p><ul><li>Target times:<br />Set 1: 3:45-4:45<br />Set 2: 4:00-5:00</li><li>Time cap each set: 7 minutes</li></ul>

<p>For Time:<br />100 Abmat Sit Ups</p>

<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>