9/2/2025
Snatch Balance
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Skill Focus (Snatch Balance / Sots Press)
- Snatch Balance (3x3 @ light weight, 50-60%)
- Sotts Press from bottom of squat (3x5 with empty bar or light)
- Focus: Speed under the bar and upright stability
Sots Press
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
3 sets
5 Sots Press
Backdraft
Affiliate Compete (RX+)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
50ft Handstand Walk (or 4 Wall Walks)
Freedom (RX'd)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
Every 3:00 (6 sets)
35 Double Unders
4x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
Liberty
Every 3:00 (6 sets)
50 Single Unders
3x50ft Shuttle Run
25ft Bear Crawl
Target time each set: 1:30-1:50
Time cap each set: 2:00