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

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *

Into

3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)

* Rest as needed between sets *

3. Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar

4. Workout: Cold As You

Freedom (RX’d)

10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar

* Independence
10:00 Amrap
3 Deadlifts (225/155)
5 Hand Release Push-ups
7 Knees to Elbows

* Liberty
10:00 Amrap
3 Kettlebell Sumo Deadlifts (moderate)
5 Knee Push-ups
7 Hanging Knee Raises

5. Cooldown/Mobility

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