1. Movement Prep/Activation
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 Prep

• 2 Power Cleans + 1 Push Jerk @ 65% 1RM
• Front Squats: build up to a heavy triple, followed by a heavy double and finish with 3 sets of heavy singles.

3. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
2 Handstand Push ups

Cameron Frye

Freedom (RX'd)
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time

Independence
Every 5:00 (3 sets)
24/20 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 1 second off set time
*Strict Handstand Push Ups: every rep = 3 seconds off set time

Liberty
Every 5:00 (3 sets)
20/16 Calorie Assault Bike
Max Unbroken Push Ups
*Push up: every rep = 1 second off set time

• Target number of reps each set:
  Kipping HSPU: 10+ Reps
  Strict HSPU: 5+ Reps

• Minimum number of reps before scaling:
  Kipping HSPU: 6 Reps
  Strict HSPU: 3 Reps

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)