5/1/2026

Power Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Set 7 -

2 Reps

Set 8 -

2 Reps

Every 1:00 x 8 sets
2 Power Snatch (singles) @ 72–75% OR RPE 7-8

Miami Heat

COMPETE (RX+)

50-40-30-20-10

Calorie Row

150-120-90-60-30

Double Unders

(Women's Calories: 40-32-24-16-8)

FREEDOM (RX):
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Under
(Women's Calories: 40-32-24-16-8)
(Score by Time)

INDEPENDENCE (Intermediate):
40-32-24-16-8
Calorie Row
80-64-48-32-16
Double Under
(Women's Calories: 32-26-20-12-6)

LIBERTY (Beginner):
30-25-20-15-10
Calorie Row
60-50-40-30-20
Single Unders
(Women's Calories: 24-20-16-12-8)

Target Time: 10:00-14:00

Time Cap: 20:00