monday

Strength

Power Clean + Push Jerk
​EMOM x 10
5 Power Clean and Push Jerks (+5lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

Freedom (RX'd)
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20)
25 Push Ups
75 Air Squats

Independence
For Time:
60 Air Squats
20 Push Ups
50 Wall Balls (20/14)
20 Push Ups
60 Air Squats

Liberty
For Time:
50 Air Squats
15 Bar Push Ups
30 Wall Ball Thrusters (light)
15 Bar Push Ups
50 Air Squats

Target time: 8-10 minutes
Time cap: 14 minutes