WARM UP
2:00 Bike
AMRAP x 5 MIN
6 PVC Pass Throughs
6 PVC Overhead Squats
6 Kip Swings
6 Empty Bar Muscle Snatches
1-2 SETS (w/ Empty Barbell)
3 Snatch Deadlifts
3 Hang High Pulls
3 Hang Power Snatches
Power Snatch 5×3
5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)
FREEDOM (RX)
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)
TIME CAP: 7:00 Per Set
INDEPENDENCE
2 SETS
12/10 Calorie Air Bike
16 Chest to Bar
12/10 Calorie Air Bike
20 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)
LIBERTY
2 SETS
10/8 Calorie Air Bike
16 Ring Rows
10/8 Calorie Air Bike
16 Jumping Pull Ups
10/8 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Forearm Barbell Smash (each)