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 Prep
Athletes will be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so that the bar can’t accidentally be dropped into it. If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.

3. Workout Prep
2 sets:
50m Run
1 Rope Climb (1 pull)
5 Dumbbell Shoulder to Overhead (build in weight)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *

"Spicy Tuna Roll"

Freedom (RX'd)
14-minute AMRAP
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)
(KG DB: 22.5/15)

Independence
14-minute AMRAP
200m Run
2 rope climbs (12 ft) (Or 12 Ring Rows)
15 Dumbbell Shoulder to Overhead (35s/25s)
(KG DB: 15/10)

Liberty
14-minute AMRAP
150m Run
10 Jumping Pull-ups
10 Dumbbell Push Press (light)

Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)