monday

Strength

​5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

Metcon

Freedom (RX'd)
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-

Independence
2 Sets:
12 Devils Press (35s/25s)
35 Double Unders
8 Devils Press (35s/25s)
35 Double Unders
4 Devils Press (35s/25s)
35 Double Unders
-rest 2 minutes between sets-


Liberty
2 Sets:
12 Dumbbell Clean and Jerks (light)
50 Single Unders
8 Dumbbell Clean and Jerks (light)
50 Single Unders
4 Dumbbell Clean and Jerks (light)
50 Single Unders
-rest 2 minutes between sets-

Target time each set: 5:30-6:30 minutes
Time cap each set: 8 minutes