monday

Strength

New strength cycle begins today! This 9-week cycle will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and
Deadlifts. We want to focus on replicating good quality lifts.
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• Heavy Single Snatch

- Heavy Single (10-12 minutes)
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Metcon

Freedom (RX'd)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)

Independence
14:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (14/10)

Liberty
14:00 AMRAP
4 Up Downs
6 Alternating Dumbbell Cleans (light)
8 Wall Ball Thrusters (light)

• Target number of Rounds: 10+ Rounds
• Minimum number of Rounds before scaling: 7 Rounds