thursday

Strength

Perform 5 Snatch singles within 60-75% of 1RM Snatch
* Rest 60-90 seconds between sets
​
* Perform 5 Clean and Jerk singles within 60-75% of 1RM Clean and Jerk
​* Rest 60-90 seconds between sets *

Metcon

12 White Grapes
Freedom (RX'd)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees


Independence
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (95/65)
Bar Facing Burpees

Liberty
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Dumbbell Clean (light)
Up Downs

Target Round: 12 rounds
Minimum Round before scaling: 10 rounds