Warm-up:
2 sets
10 Banded Walk Forward
10 banded Walks Backwards
20 Side Steps
-into-
3 sets:
8 Hang Alternating Dumbbell Snatch (light)
8 Step Back Lunges
3 Inch Worms
30 Single Unders
+
Freedom (RX'd)
AMRAP 15
9-15-21-27
Alt Dumbbell Snatches @ 50/35#
Dumbbell Step Back Lunges @ 50/35#
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
—
Independence (Scaled/Masters)
AMRAP 15
9-15-21-27
Alt Dumbbell Snatches @ 35/25#
Dumbbell Step Back Lunges @ 35/25#
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders
—
Compete (Open Prep/Quarterfinals)
AMRAP 15
9-15-21-27
Alt Dumbbell Snatches @ 70/50#
Dumbbell Step Back Lunges @ 70/50#
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders
**INTENTION - Ascending rep schemes are always harder to judge, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as athletes climb, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap of jump rope and wall walks. Athletes' muscle endurance will be put to the test. All-out grind on the first part, while the max rounds are there to put the finishing touches on a total body beat down.
+
Accessory - 3 sets
10-15 Hip Extensions
10 Bulgarian Split Squat