saturday

Metcon

Freedom (RX'd)
21-15-9
Dumbbell Deadlifts (70s/50s)
42-30-18
Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (100/70) (Or Power Snatch (115/80)
Deficit Push Ups (4in/2in)


Independence
21-15-9
Dumbbell Deadlifts (50s/35s)
42-30-18
Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (70/50) (Or Power Snatch (95/65)
Deficit Push Ups (2in/1in)


Liberty
21-15-9
Dumbbell Deadlifts (light)
Bar Push Ups
-Rest 5:00-
21-15-9
D-Ball Slams (light) (Or Alternating Dumbbell Snatch)
15-12-9
Push Ups

• Target time each set: 7-8 Minutes
• Time cap each set: 10 minutes