8/27/2024

Power Clean + Push Jerk

8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Scrabble

Affiliate Compete (RX+)

EMOM 16:00

Minute 1: 200m Run

Minute 2: Max Crossover Singles

Minute 3: Max Kettlebell Swings

Minute 4: Rest

Freedom (RX'd)
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53/35)
Minute 4: Rest
Score = Single Unders + Kettlebell Swings for each of the 4 sets

Independence
EMOM 16:00
Minute 1: 150m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (35/26)
Minute 4: Rest

Liberty
EMOM 16:00
Minute 1: 100m Run
Minute 2: Max Single Unders
Minute 3: Max Russian Kettlebell Swings (light)
Minute 4: Rest

• Target number of reps each set:
  Single Unders: 80+ Reps
  Kettlebell Swings: 25+ Reps

• Minimum number of reps before scaling:
  Single Unders: 60 Reps
  Kettlebell Swings: 18 Reps