Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry
-into-
5 min Row (increasing pace across 5 minutes)
-into-
5 min AMRAP
3 Power Cleans (empty bar - build across)
5 Alt. V-ups (each side)
5 Kipping Knee Raise

2. Workout Prep
1 set:
5 Power Cleans (touch and go)
5 Toes to Bar

"Lovin’ , Touchin’, Squeezin’"

Freedom (RX'd)
For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar

Independence
For time:
75 Power Cleans (115/80)
Every 2 minutes complete 10 Toes to Bar

Liberty
For time:
60 Dumbbell Power Cleans (light)
Every 2 minutes complete 12 Sit Ups

Target time: 7-9 minutes
Time cap: 16 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

5 sets: 12 reps

*Rest 2:00-2:30 b/t sets

*Build to a heavy weight and stay the same as long as form can be maintained

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

Mayhem Ready: Your quads are still too stiff, try this

https://youtu.be/J6c0fApzpHA