8/11/2026

Power Snatch

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)

WORKOUT

COMPETE (RX+)

2 SETS

15/12 Calorie Air Bike

12 Chest to Bar

12 Bar Muscle-Ups

15/12 Calorie Air Bike

24 Pull-Ups

15/12 Calorie Air Bike

FREEDOM (RX)
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)

INDEPENDENCE (Intermediate)
2 SETS
12/10 Calorie Air Bike
16 Chest to Bar
12/10 Calorie Air Bike
20 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-

LIBERTY (Beginner)
2 SETS
10/8 Calorie Air Bike
16 Ring Rows
10/8 Calorie Air Bike
16 Jumping Pull Ups
10/8 Calorie Air Bike
-Rest 3:00 between Sets-

Target Time per set: 4:15-5:00

Time Cap per set: 7:00