7/9/2025
Battle Cat
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)
Independence
Every 1:30 (9:00)
10/8 Calorie Row (Or Ski)
5 Hang Squat Snatches (@50%)
Liberty
Every 1:30 (9:00)
8/7 Calorie Row (Or Ski)
8 Hang Dumbbell Snatch (light)
Target time each set: 45-60 seconds
Time cap each set: 1:10
Mayhem Mini-Pump: Shoulders
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality - RPE 7
-rest 2 minutes b/t 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.
Score the Strict Press, comment with the DB Raise