“Ferris Bueller, you’re my hero”

Freedom (RX'd)
Every 2:00 (16:00)
12 Power Snatch (75/55)
6 Bar Facing Burpees
(KG conv: 34/25)

Independence
Every 2:00 (16:00)
12 Power Snatch (65/45)
6 Bar Facing Burpees
(KG conv: 29/20)

Liberty
Every 2:00 (16:00)
12 Dumbbell Snatch (light)
6 Up Downs

• Target TIme each set: 45-60 seconds
• Time Cap each set: 1:15

Bike Erg Interval

2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3)
*No rest between reps or sets.

2 Sets
4x (15 Sec Standing, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM)
3 Min at RPE1-2 (Any RPM)
4x (15 Sec Seated, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM)
3 Min at RPE1-2 (Any RPM)
*No rest between reps or sets.

2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3
*No rest between reps or sets.
Total: 52 Min

This workout can be done on an Assault or Echo Bike as needed.