1/19/2026

Power Snatch + Overhead Squat

Set 1 -

4 Reps

Set 2 -

4 Reps

Set 3 -

4 Reps

Set 4 -

4 Reps

Set 5 -

4 Reps

Set 6 -

4 Reps

Set 7 -

4 Reps

Set 8 -

4 Reps

Set 9 -

4 Reps

Set 10 -

4 Reps

CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7

Constantly Varied

AFFILIATE COMPETE (RX+)

400m Ski

50 Wall Balls (20/14)

50 GHDs

50 Wall Balls (20/14)

400m Ski

FREEDOM (RX):

400m Ski
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
400m Ski
(Scored by Time)

INDEPENDENCE:
400m Ski
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
400m Ski

LIBERTY:
350m Ski
25 Wall Ball Thrusters (light)
25 Sit Ups
25 Wall Ball Thrusters (light)
350m Ski

Target Time: 11:00-13:00

Time Cap: 18:00