1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
5 Up Downs to Seal Pose
5 Knees to Elbows
5 Back Squats (empty bar- build across sets)

2. Strength

Athletes are back squatting at 70% for a 5×5.

3. Workout Prep
2 sets:
4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
2 Burpee Over Dumbbell
4 Toes to Bar

4. Workout: Mr. Feeny

Freedom (RX’d)

16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)