**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets
3 Dumbbell Front Squats (Light/practice transition)
3 Up Downs + Jump Over Bar
3 Muscle Cleans (Empty Bar)
3 Hang Power Cleans (Empty Bar)
3 High Hang Squat Cleans (Empty Bar)

**2. Workout Prep**
3 sets
3 Dumbbell Front Squats (smooth and efficient reps)
2 Bar Facing Burpees
1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)

3. Workout: Open 18.2

Freedom (RX’d)

12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
– into –
1RM Clean (Power or Squat)

*Scaling/Modifications coached in class

4. Skills & Drills

Week 3: Handstand Push-up Skill Work

Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press

Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)