1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Jump Rope
10 Alternating Dumbbell Clean + Push Press (light)
10 Alternating V-ups

2. Workout Prep
3 sets:
3 Clean and Jerks (empty bar – build across sets)
10 Double Unders
5 Abamt Sit Ups

3. Workout: “You can be my Wingman any time”

5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-

* Independence
5 sets:
3 min AMRAP:
10 Clean and Jerks (95/65)
35 Double Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets

* Liberty
5 sets:
3 min AMRAP:
10 Alternating Dumbbell Clean and Jerks (light-mod)
50 Single Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets

4. Strength

Lying DB Pullover on Bench:  4 x 12

Elevated Toe Double DB Romanian Deadlift:  4 x 10