5/2/2024

Power Snatch

Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)

Captain Kirk

Affiliate Compete (RX+)

Tabata (20 secs on/10 secs off)

100 Back Squats (115/80)

-into-

100 Strict Abmat Sit Ups

Freedom (RX'd)
Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
-into-
100 Abmat Sit Ups
* The sit-ups are not a tabata. Repeat from April 29th, 2021

Independence
Tabata (20 secs on/10 secs off)
100 Back Squats (75/55)
-into-
100 Abmat Sit Ups

Liberty
Tabata (20 secs on/10 secs off)
75 Dumbbell Front Squats (light)
-into-
50 Abmat Sit Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes