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

Power Clean + Push Jerk: 5 x 3

Front Squat: 3-2-1-1-1

3. Workout Prep
1 set:
2 Strict Pull-ups
3 GHD’s
4 Box Jump Overs

4. Workout: Supreme Pizza

Freedom (RX’d)

12 minute AMRAP
10 Strict Pull-ups
15 GHD’s (Or 15 V-Ups)
10 Box Jump Overs (24/20)

* Independence
12 minute AMRAP
10 Pull-ups
15 GHD’s + 6in Riser(Or 15 V-Ups)
10 Box Jump Overs (20/16)

* Liberty
12 minute AMRAP
10 Ring Rows
15 Sit ups
10 Box step ups (20/16)

5. Cooldown/Mobility

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