1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-up
-into-
6 min AMRAP
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Hang Power Cleans (empty bar)
4 Up Downs to seal pose + bar step over
8 Jump Over Bar

2. Workout Prep
3 sets
3 Power Cleans (build across sets)
3 Front Squats (build across sets)
2 Burpee Over Bar

Habanero

Freedom (RX'd)
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
(KG conv: 52/36)

Independence
AMRAP 12 Minutes
1-3-5-7-9….
Power Cleans (95/65)
Front Squats (95/65)
Burpee Over Bar
(KG conv: 43/29)

Liberty
AMRAP 12 Minutes
1-3-5-7-9….
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs

• Target number of reps: 108+ reps (finish the round of 11)
• Minimum number of reps before scaling: 75 reps (finish the round of 9)

4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side - as heavy as possible)
- rest as needed between sets-

(conv: 30m)

• 1 min couch stretch (each side)
• 1 min pigeon pose (each side)
• 1 min quad smash (each side)