September 06th, 2022

Strength

Every 1:30 x 5 sets
1 power clean + 1 push jerk (70% of 1 RM)

Front Squat
​3-2-1-1-1 (build up in weight)

Metcon

"Up and Over"

Freedom (RX'd)
3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20")
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge (135/95)

Independence
3 rounds for time:
8 Bar Muscle Ups (Or 16 Chest to Bar)
20 Box Jump Over (20")
30 GHD Sit Ups + 6in riser
Then
100ft Front Rack Lunge (95/65)

Liberty
3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps (low)
30 Abmat Sit ups
Then
100ft Dumbbell FrontRack Lunge (light)

Target time: 12-14 minutes
Time cap: 16 minutes