**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 x 3 sets @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

–Into–

1 Front Squat x 3 sets @90% of 1RM Clean

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets
2 Deadlifts (work up in weight)
1 Burpee Box Get Over
10 Second Row (at workout pace)

**4. Workout: Jupiter**

Freedom (RX’d)

3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (275/185)
Burpee Box Get Over (30/24)
Max Calorie Row in the remaining time

– 2:00 min Rest between sets –

* Independence
3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (225/155)
Burpee Box Get Over (24/20)
Max Calorie Row in the remaining time
2:00 min Rest between sets

* Liberty
3 Sets
5 min AMRAP
10-8-6-4-2
Kettlebell Sumo Deadlifts (moderate)
Up Down + Box Step Up
Max Calorie Row in the remaining time
2:00 min Rest between sets