1:30 Cardio Choice
Then Into…
AMRAP x 5 MIN
10 Banded Pull-Aparts
10 Banded Pass Throughs
10 Alt. Elbow Punches
10 Empty Barbell Press
2:00 AMRAP
Max Bench Press
Loading Guidelines (kgs):
Freedom 70/42.5
Independence 60/37.5
Liberty 52.5/35)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (155/105)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
(KG conv: 70/47.5)
INDEPENDENCE (Intermediate)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (135/95)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
(KG conv: 60/42.5)
LIBERTY (Beginner)
5 SETS (2:00 AMRAP)
8 Lateral Up Downs Over Dumbbell
10 Dumbbell Hang Power Cleans (light)
Max Knee Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)