7/9/2024

Snatch

Build up to a Heavy Snatch
10-12 minutes

Catching Fire

Affiliate Compete (RX+)

5 sets (Every 3 mins)

15/12 Calorie Air Bike

10 Bar Muscle Ups

Max Wall Balls (20/14) in Remaining Time

Freedom (RX'd)

5 sets (Every 3 mins)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time

Independence
5 sets (Every 3 mins)
12/10 Calorie Air Bike
8 Kipping Chest to Bar
Max Wall Balls (20/14) in Remaining Time

Liberty
5 sets (Every 3 mins)
10/8 Calorie Air Bike
10 Jumping Pull Ups
Max Wall Ball Thrusters (light) in the remaining time

Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps