4/25/2025

Dignan

Affiliate Compete (RX+)

10:00 AMRAP

10 Hang Power Snatch (75/55)

10 Burpee Over Bar

10 GHDs

10 Wall Ball (20/14)

Freedom (RX'd)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)

Independence
10:00 AMRAP
10 Hang Power Snatch (65/45)
8 Burpee over Bar
10 V-Ups
10 Wall Ball (14/10)

Liberty
10:00 AMRAP
10 Dumbbell Hang Snatch (light)
5 Up Downs
10 Sit Ups
10 Wall Ball Thrusters (light)

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds

Mayhem Mini-Pump: Legs and Core

3-4 rounds:

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Barbell Romanian Deadlift
DB Box Step Ups
Kettlebell Side Bend