7/8/2026

Snatch

EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)

Serena v. Venus

COMPETE (RX+)

FOR TIME

21-15-9

Overhead Squat (135/95)

Toes to Bar

-Rest until 8:00-

FREEDOM (RX):
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-

INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Overhead Squat (95/65)
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-

LIBERTY (Beginner):
FOR TIME
21-15-9
Dumbbell Goblet Squat (light)
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-

Target Time: 2:30-3:30

Time Cap: 6:00

Part 2

COMPETE (RX+)

FOR TIME

21-15-9

Lateral Burpee Over Bar

Toes to Bar

FREEDOM (RX):
FOR TIME
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time, 6:00 Time Cap)

INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Lateral Burpee Over Bar
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)

LIBERTY (Beginner):
FOR TIME
21-15-9
Up Downs
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)

Target Time: 2:30-3:30

Time Cap: 6:00