1. Movement Prep/Activation and Increasing Heart Rate
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks

2. Strength Prep
Athletes have a 10 min EMOM of 5 touch and go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Today’s weight should be 5-15lb TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

- Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don't add weight if it risks failure, form, or uneasiness through the 5 reps.

3. Workout Prep
2 sets:
100m Run
2 Strict Pull Ups
2 Strict Handstand Push Ups
5 Abmat Sit Ups

The Little Mermaid

Freedom (RX'd)
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Run 400m

Independence
Run 400m
-into-
5 Rounds
5 Pull Ups
5 HSPU
15 Abmat Situps
-into-
Run 400m

Liberty
Run 200m
-into-
5 Rounds
5 Ring Rows
5 Push Ups
10 Abmat Situps
-into-
Run 200m
 

Target time: 8-10 minutes
Time cap: 15 minutes

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)