1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
30-second Single Unders
5 GHD’s to parallel
3 Sandbag Cleans (light/focus on transitions)
5 Worlds Greatest Stretch (each side)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

2. Strength

2 Snatch Balance x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

3. Workout Prep
3 sets:
10 Double Unders
5 GHD’s
1 Sandbag Clean (work up in weight)

4. Workout: I Walk The Line

Freedom (RX’d)

50 Double-Unders
50 GHD Sit-Ups (OR V-Ups)
10 Power Clean 185/125
40 Double-Unders
40 GHD Sit-Ups
8 Power Clean 185/125
30 Double-Unders
30 GHD Sit-Ups
6 Power Clean 185/125
20 Double-Unders
20 GHD Sit-Ups
4 Power Clean 185/125
10 Double-Unders
10 GHD Sit-Ups
2 Power Clean 185/125

* Independence
50 Double-Unders
25 GHD Sit-Ups (OR V-Ups)
10 Power Cleans 155/105
40 Double-Unders
20 GHD Sit-Ups
8 Power Cleans 155/105
30 Double-Unders
15 GHD Sit-Ups
6 Power Cleans 155/105
20 Double-Unders
10 GHD Sit-Ups
4 Power Cleans 155/105
10 Double-Unders
5 GHD Sit-Ups
2 Power Cleans 155/105

* Liberty
5 rounds:
50 Single Unders
20 Abmat Sit-Ups
10 Sandball Slams (light-moderate)