1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry Warmup or Banded 7's-into-Hip Halo Warmup-into-3 sets3 Dumbbell Front Squats (Light/practice transition)3 Up Downs + Jump Over Bar3 Muscle Cleans (Empty Bar)3 Hang Power Cleans (Empty Bar)3 High Hang Squat Cleans (Empty Bar)
2. Workout Prep3 sets3 Dumbbell Front Squats (smooth and efficient reps)2 Bar Facing Burpees1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)
Freedom (RX'd)12:00 Amrap1-2-3-4-5-6-7-8-9-10Dumbbell Front Squats (50s/35s)Bar Facing Burpees- into -1RM Clean (Power or Squat)(KG conv: 22.5s/15s)
Independence12:00 Amrap1-2-3-4-5-6-7-8-9-10Dumbbell Front Squats (35s/25s)Bar Facing Burpeesinto1RM Clean (Power or Squat)(KG conv: 15s/10s)
Liberty12:00 Amrap1-2-3-4-5-6-7-8-9-10Goblet Squats (light)Up DownsintoHeavy Single Power Clean
Target time: 5-6 minutesTime cap: 8 minutes
Can be power or squat
Week 3: Handstand Push-up Skill WorkAdvanced:5 Sets (1 Abmat)5 Kick Up + 3-second Descent + Strict PressIntermediate: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.
1 min couch stretch (each side)1 min pigeon pose (each side)1 min quad smash (each side)