wednesday

Strength

Deadlift  1 x 1
Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon

Freedom (RX'd)
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

Independence
21-15-9
Double Dumbbell Clean and Jerks (35s/25s)
50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)

Liberty
20-16-10
Alternating Dumbbell Clean and Jerks (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)

• Target time: 5-7 minutes
• Time cap: 10 minutes