tuesday

Strength

Every Minute (10:00)
5 Power Snatch (+15lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

Freedom (RX'd)
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar

* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.

Independence
1200m Run or 75 Shuttle Runs
60 Toes to Bar
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Liberty
1000m Run or 60 Shuttle Runs
80 Hanging Knee Raises

• Target time: 13-15 minutes
• Time cap: 18 minutes