11/22/2024

Front Squat

6 sets x 2 Front Squats (80% of Wk 1 Heavy Single)

-Complete a set every 1:30-

Koopa Troopa Beach

Affiliate Compete (RX+)

5 sets (Every 4:00)

21/16 Calorie Ski (or Row)

15 Toes to Bar

9 Power Snatch (135/95)

Freedom (RX'd)
5 sets (Every 4:00)
18/14 Calorie Ski (or Row)
12 Toes to Bar
6 Power Snatch (135/95)

Independence
5 sets (Every 4:00)
16/13 Calorie Ski (or Row)
10 Toes to Bar
6 Power Snatch (115/80)

Liberty
5 sets (Every 4:00)
10/8 Calorie Ski (or Row)
10 Hanging Knee Raises
10 Dumbbell Snatch (light)

• Target time each set: 1:50-2:15

• Time cap each set: 2:30