thursday

Strength

1 x 2
2 Power Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

1 x 2
2 Front Squats x 3 sets @85% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon

Freedom (RX'd)
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)


Independence
12:00 Amrap
12/10 Calorie Assault Bike
10 Toes to Bar
8 Dumbbell Thrusters (35s/25s)


Liberty
12:00 Amrap
10/8 Calorie Bike Erg
8 Hanging Knee Raises
6 Dumbbell Thrusters (light)

• Target number of Rounds: 6+ rounds
• Minimum number of Rounds before scaling: 4.5 rounds