6:00 AMRAP
10 Glute Bridges
3 Inchworm to Double Push Up
4 Deadlifts (empty bar)
20 Single Unders
4 PVC Muscle Snatch
4 PVC Overhead Squats
Every 2:00 × 4 sets
3 Deadlifts @65%)
23.3
In a 6:00 window, complete
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)
*If completed before the 6:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
9 Snatches (185/125)
*If completed before the 9:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
6 Snatches (225/155)
(Scored by Reps)
(KG conv: wt1 42.5/30, wt2 60/42.5, wt3 85/57.5, wt4 102.5/70)
**INDEPENDENCE (Intermediate):**
In a 6:00 window, complete
4 Wall Walks
35 Double Unders
15 Snatches (75/55)
4 Wall Walks
35 Double Unders
12 Snatches (95/65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
9 Snatches (135/95)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
6 Snatches (185/125)
(KG conv: wt1 35/25, wt2 42.5/30, wt3 60/42.5, wt4 85/57.5)
**LIBERTY (Beginner):**
In a 6:00 window, complete
5 Inchworms
50 Single Unders
15 Dumbbell Snatches (light)
5 Inchworms
50 Single Unders
12 Dumbbell Snatches (light)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Dumbbell Push Press
50 Single Unders
9 Dumbbell Snatches (light)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Dumbbell Push Press
50 Single Unders
6 Dumbbell Snatches (light)