tuesday

Strength

5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

- Work up to a heavy, unbroken set.​

Metcon

Arctic Fox

Freedom (RX'd)
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2x35/20) (20” - all athletes)
Max Strict Handstand Push Ups in the remaining time
-rest 1 minute between sets-

Independence
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2x25/15) (20” - all athletes)
Max Handstand Push Ups in the remaining time
-rest 1 minute between sets-

Liberty
4 sets
2:30 AMRAP
20 Box Step Ups (20” - all athletes)
Dumbbell Shoulder Press in the remaining time (light)
-rest 1 minute between sets-

Target number of reps each set: 15+ reps
Minimum number of reps before scaling: 10 reps