Warm-up:
2 sets:
10 Banded Fire Hydrants
10 Banded Squats
-into-
3 sets
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
+
E2MOM x10 mins
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
Burpee Broad Jumps @ 4’/3’
—
Independence (Scaled/Masters)
5-4-3-2-1
Power Cleans @ 115/75#
10-8-6-4-2
Burpee Broad Jumps @ 3’/2’
—
Compete (Scaled/Masters)
5-4-3-2-1
Power Cleans @ 225/155#
10-8-6-4-2
Burpee Broad Jumps @ 4’/3’
Time Cap - 8 mins
Target - 4-6 mins
**INTENTION - Stimulus is moderate to moderate-fast pacing as reps descend. Athletes should approach the bar with a purposeful intensity that allows them to begin working directly on the burpees. Reps are descending, which is always mentally easier for athletes. Remind them that they should build in their pace, rather than coming out too fast and slowing down. Stay close to the bar on the cleans and keep moving on the burpees. We want it to hurt at the end.