8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Power Snatches
2. Workout Prep
2 sets:
4 Synchro Wall Ball Sit Ups
2 Synchro Box Jumps
1 Power Snatch
Freedom (RX’d)
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Power Snatch (155/105)
-rest 3:00 between sets-
Target number of reps each set: 15-20 total reps
Minimum number of reps before scaling: 10 reps
Independence
5 sets:
3:00 Amrap
12 Synchro Wall Balls Sit Up (14/10)
10 Synchro Box Jumps (20/16)
Max Power Snatch (135/95)
rest 3:00 between sets
Target number of reps each set: 15-20 total reps
Minimum number of reps before scaling: 10 reps
Liberty
5 sets:
3:00 Amrap
15 Synchro Sit Ups
12 Synchro Box Step Ups (20/16)
Max Dumbbell Power Clean (moderate)
rest 3:00 between sets
Target number of reps each set: 15-20 total reps
Minimum number of reps before scaling: 10 reps
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll calves]()
[Trap Smash]()
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