1. Movement Prep/Activation
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
Take 10-15 min to practice handstand push-ups.
Advanced athletes can practice handstand walks or wall-facing strict hspu.
* Coaching videos are provided in the coach notes.
Freedom (RX’d)
21-15-9
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups
(KG conv: 43/29)
Independence
21-15-9
Hang Power Snatch (75/55)
Box Jump Overs (20/16)
15-12-9
Handstand Push Ups
(KG conv: 34/25)
Liberty
21-15-9
Hang Alternating Dumbbell Snatch (light)
Box Step Ups (20/16)
Dumbbell Push Press (light)
- Target time: Sub 9:00
- Time cap: 12:00
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)