1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs

2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees

3. Workout: Poodle

Freedom (RX’d)

10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees

* Independence
10-20-30
Knees to Elbows
Hang Power Cleans (95/65)
Burpee Over Bar

* Liberty
10-15-20
Hanging Knee Raises
Hang Dumbbell Power Cleans (light)
Up Downs

4. Skill Progression

Have athletes practice: Ring Transitions
– 10-12 minutes-

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)