1. Movement Prep/Activation
10 min AMRAP
1 min machine
6 Alternating Dumbbell Snatch (lightweight – build across)
5 Single Arm Press (each side)
5-second handstand hold
3 Box Get Overs (Practice Transition)
2. Workout Prep
3 sets:
20 second Row (workout pace)
2 Dumbbell Snatch (build in weight)
2 Strict Handstand Push Ups
2 Burpee Box Get Overs (build in height)
Sloth
Freedom (RX’d)
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
(KG conv: DB 32.5/22.5)
Score is # of reps of the second movement. Do not include the Row calories in your score.
Independence
7:00 Amrap
50/40 Calorie Row
Max Dumbbell Snatch (50/35)
-@10:00-
7:00 Amrap
50/40 Calorie Row
Max Handstand Push Ups
-@20:00-
7:00 Amrap
50/40 Calorie Row
Max Burpee Box Get Overs (24/20)
(KG conv: DB 22.5/15)
Liberty
7:00 Amrap
40/34 Calorie Row
Max Dumbbell Snatch (light)
-@10:00-
7:00 Amrap
40/34 Calorie Row
Push Ups
-@20:00-
7:00 Amrap
40/34 Calorie Row
Max Up Down + Box Step Up (24/20)
TARGET SCORE
-
Target number of reps each set:
Dumbbell Snatch: 20+ reps
Strict Handstand Push Ups: 20+ reps
Burpee Box Get Overs: 20+ reps -
Minimum number of reps before scaling:
Dumbbell Snatch: 15 reps
Strict Handstand Push Ups: 15 reps
Burpee Box Get Overs: 15 reps