9/5/2024

Power Snatch

10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Thunderstorm

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Repeat from Jan 25, 2022

Independence
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10)

Liberty
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls thrusters (light)

• Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike

• Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo
  Wall Balls