1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength

1RM Squat Clean and Push Jerk
10-12 minutes

* rest as needed between lifts *

3. Workout Prep
2 sets:
5 Kettlebell Swings
5 Wall Balls
3 Chest to Bars

4. Workout: Rooster

Freedom (RX’d)

For Time:
50 Kettlebell Swings (53/35)
30 Wall Balls (30/20)
20 Chest to Bars
30 Wall Balls (30/20)
50 Kettlebell Swings (53/35)

* Independence
50 Kettlebell Swings (35/25)
30 Wall Balls (20/14)
15 Chest to Bars
30 Wall Balls (20/14)
50 Kettlebell Swings (35/25)

* Liberty
50 Russian Kettlebell Swings (light)
30 Wall Ball Thrusters (light)
20 Ring Rows
30 Wall Ball Thrusters (light)
50 Russian Kettlebell Swings (light)

5. Cooldown/Mobility

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)