Celebrate Freedom is an ATL affiliate League team competiton on June 30th with both mixed and Elite divisions. We are putting together mutliple teams so lets us know if you want in! 

Check out the website for more info.
Contact Dani to get your spot. 

Susan M. knocking out some thrusters

Lift-
Front Squat- 3 EMOM x 5 @80% of 1RM Front Squat
+
21-15-9
Pullup
Ring Dip
Box jump- 30/24”

MC- rope is moving so fast you can't even see it.

1600m run x 3- rest 10 min between efforts 

Run 1 - recovery
Run 2 @ 80%
Run 3 @ 90%

20 min AMRAP
5x Thruster-95/65
7x Hang Power Clean
9x Sumo deadlift high pull

Fudger.....(You create the caption)

SDS
Power Clean- Work up to 1RM ( no more then 3 failed attempts)
5x15 Back Squat- 60% of 1RM- rest 3 min between each set
  
PPS
5 sets: increase load per set- rest 4 min between each set
3x Squat Clean + 1 jerk on last rep- start with challenging weight
AMRAP Pushup
Max Height Box jump- increase height of box each set- challenge yourself

Kerry B. making friends with the 20 pounder...Lift- 
Deadlift- 2 EMOM x 10 min @ 90% of 1RM Dead
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 
KB sdlhp @70/53
Burpee

Really cool initiative and our friends at CFATL are holding a workout fundraiser on May 18th to help support the cause. You can find out more about it here.

Diane making it look like "candy" weight

REGIONAL WORKOUT 4

50x Back Squat@135/95
40x Pullup
30x Shoulder to Overhead@135/95
50x Front Squat@85/55
40x Pullup
30x Shoulder to Overhead@85/55
50x Overhead Squat@65/45
40x Pullup
30x Shoulder to Overhead@65/45

There is a 22min time cap on this, we are allowing (and recommend) cutting the reps in half for a more realistic chance of getting through it.

Kerry with an elite clean... excellent rack... check out those elbows

Lift - Hang Clean- 2 EMOM x 10 min @ 85% of 1RM Clean

Then, 

21-15-9
Power Snatch- 95#
Wallball- 20/14
Toes to bar