thursday

Strength

Every Minute (10:00)
5 Power Snatch (+10lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

Freedom (RX'd)
3 rounds
30 Back Squats (95/65)
50 Abmat Sit Ups

Independence
3 rounds
30 Back Squats (75/55)
40 Abmat Sit Ups

Liberty
3 rounds
30 Goblet Squats (light)
30 Abmat Sit Ups

Target time: 9-11 minutes
Time cap: 15 minutes