monday

Strength

Power Snatch
1 x 2
3 sets x 2 Power Snatches @ 75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat
​1 x 3

3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Freedom (RX'd)
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats


Independence
-No change to workout

Liberty
500m Run
into
5 Rounds
5 Ring Rows
10 Bar Push Ups
10 Alternating Box Step Ups
into
500m Run

• Target time: 17-19 minutes
• Time cap: 22 minutes