Warm-up:
2 mins machine of choice
-into-
2 sets
10 PVC pass throughs
10 Around the worlds
3 Snatch Deadlifts
3 Snatch Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 OHS
+
E3MOM x 5 sets
3 Squat Snatch + 5 Overhead Squats - Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM
+
Freedom (RX'd)
AMRAP 8
300 Double Unders
50ft Dumbbell Farmer Carry Lunge @ 50’s/35’s
50ft Dumbbell Front Rack Lunge @ 50s/35s
50ft Single Arm Dumbbell Overhead Walking Lunge @ 50/35 (25ft Left/25ft Right)
—
Independence (Scaled/Masters)
AMRAP 8
200 Double Unders or 500 Single Unders
50ft Dumbbell Farmer Carry Lunge @ 35s/25’s
50ft Dumbbell Front Rack Lunge @ 35s/25s
50ft Single Arm Dumbbell Overhead Walking Lunge @ 35/25 ((25ft Left/25ft Right)
Target - 1 round + Jump rope completion
**INTENTION - Stimulus is moderate-high intensity while having to attack the jump rope and grind through various versions of lunge walking. Be strategic through the double unders so you have enough juice in the tank for 150ft of pure leg drive. Challenge athletes to really push themselves here to get through a full round. If completed and time is left on the clock, then it’s back to the jump rope. STOP DOUBLE UNDERS AT 5 MIN MARK IF NOT COMPLETED