4/4/2025

Power Snatch + Hang Squat Snatch + Overhead Squat

Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%

Snatch Pull

3×3 Snatch Pull @80-90%

Action Hank

Affiliate Compete (RX+)

21-18-15-12-9-6

Deadlifts (225/155)

GHDs (Or V-Ups)

Freedom (RX'd)
21-18-15-12-9-6
Deadlifts (185/125)
GHDs (or V-ups or Stick Sit-ups)

Independence
21-18-15-12-9-6
Deadlifts (155/105)
GHDs + 6in Riser (or V-ups or Stick Sit-ups)

Liberty
21-18-15-12-9-6
Dumbbell Deadlifts (light)
Sit Ups

• Target time: 6:00-8:00

• Time cap: 12:00