friday

Metcon

​Freedom (RX'd)
5 sets: 
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-
(KG Barbell 61/43)

Independence
5 sets: 
3 min AMRAP:
10 Clean and Jerks (95/65)
35 Double Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets
(KG Barbell: 43/29)

Liberty
5 sets: 
3 min AMRAP:
10 Alternating Dumbbell Clean and Jerks (light-mod)
50 Single Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets

Target number of reps each set: 25+ reps
Minimum number of reps before scaling: 15 reps