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 (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *

-Into-

3 Push Jerk x 3 sets (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

3. Workout Prep
2 sets:
50m Run
1 Rope Climb (1 pull)
5 Dumbbell Shoulder to Overhead (build in weight)

4. Workout: Spicy Tuna Roll

Freedom (RX’d)

14 minute Amrap
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)

* Independence
14 minute Amrap
200m Run
2 rope climbs (12 ft) (Or 12 Ring Rows)
15 Dumbbell Shoulder to Overhead (35s/25s)

* Liberty
14 minute Amrap
150m Run
10 Jumping Pull-ups
10 Dumbbell Push Press (light)

5. Cooldown/Mobility

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