thursday

Strength

​Shoulder Press
Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

Metcon

"Celebrimbor"
Freedom (RX'd)
Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row

*Athletes can power or squat during snatch depending on barbell loading
Individual Option:
15/12 Calorie Row
12 Snatch (95/65)
15/12 Calorie Row
10 Snatch (135/95)
15/12 Calorie Row
8 Snatch (155/105)
15/12 Calorie Row
6 Snatch (185/125)
15/12 Calorie Row


Independence
Teams of 2
25/20 Calorie Row
25 Snatch (75/55)
25/20 Calorie Row
20 Snatch (115/80)
25/20 Calorie Row
15 Snatch (135/95)
25/20 Calorie Row
10 Snatch (155/105)
25/20 Calorie Row

Liberty
Teams of 2
5 rounds
20/16 Calorie Row
20 Dumbbell Snatch (light)


Target time: 10-12 minutes
Time cap: 15 minutes