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 (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *

-Into-

1 Push Jerk x 3 sets (@80-90% of 1RM Clean and Jerk)

* Rest as needed between sets *

3. Workout Prep
3 sets:
5 Push Ups (Build to handstand push up/strict)
1 Squat Clean (build in weight)
3 Pull ups (build to chest to bar/Bar Muscle up)

4. Workout: Lemon Meringue Pie

Freedom (RX’d)

20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups

At 6:00

15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00

10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups

* Independence
15 Push-ups
15 Squat Cleans (75/55)
15 Push-ups
25 Pull-ups
At 6:00
10 Handstand Push-ups
10 Squat Cleans (115/80)
10 Handstand Push-ups
15 Chest to Bar Pull-ups
At 12:00
8 Strict Handstand Push-ups
5 Squat Cleans (155/105)
8 Strict Handstand Push-ups
8 Bar Muscle Ups

* Liberty
4 rounds
15 Bar Push-ups
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)