1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength

1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *

Into

3-2-1-1-1 Front Squat (build up in weight)

– Rest as needed between sets –

3. Workout Prep
2 sets:
1 Bar Muscle Up
2 Box Jump Overs (no touch)
3 GHD’s
10ft Front Rack Lunge (build in weight)

4. Workout: Up and Over

Freedom (RX’d)

3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20”)
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge (135/95)
* 16:00 Time Cap *

* Independence
3 rounds for time:
8 Bar Muscle Ups (Or 16 Chest to Bar)
20 Box Jump Over (20”)
30 GHD Sit Ups + 6in riser (Or 25 Alternating V-Ups)
Then
100ft Front Rack Lunge (95/65)

*Liberty
3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps (low)
30 Abmat Sit ups
Then
100ft Dumbbell Front Rack Lunge (light)

5. Cooldown/Mobility

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)