1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec single/double unders
5 Double Dumbbell Deadlift (between feet)
5 Double Dumbbell Hang Snatches
5 Double Dumbbell Squats

2. Workout Prep
2 sets:
10 Double Unders
2 Hang Dumbbell Snatches (build in weight)
2 Devils Press (build in weight)
2 Dumbbell Squat Clean (build in weight)

3. Workout: Titanic

Freedom (RX’d)

5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches (50s/35s)
5 Devil’s Press (50s/35s)
4 Double Dumbbell Squat Clean (50s/35s)

* Independence
5 Rounds
35 Double Unders
6 Double Dumbbell Hang Snatches (35s/25s)
5 Devil’s Press (35s/25s)
4 Double Dumbbell Squat Clean (35s/25s)

* Liberty
5 Rounds
50 SingleUnders
10 Hang Dumbbell Cleans
8 Dumbbell Front Squats
6 Burpees

4. Successories

5 sets of 10 GHD’s (Or 10 V-Ups)
-rest 1:00 between sets-