1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
:15 sec Assault Bike (Arms)
:15 sec Assault Bike (Legs)
:15 sec Assault Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups

2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Hang Power Cleans (work up in weight)

"Galadriel"

Freedom (RX'd)
21-15-9*
Calorie Assault Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
(KG conv: PC1 52/36, PC2 70/48)

*Women’s Calories: 16-12-8
*Echo Bike Calories: 16/14-12/10-8/6

Independence
18-13-8
Calorie Assault Bike
Hang Power Cleans (95/65)
Rest 1:1
18-13-8
Calorie Assault Bike
15-9-3
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
(KG conv: PC1 43/29, PC2 61/43)

Liberty
15-10-5
Calorie Bike Erg
Dumbbell Hang Power Cleans (light)
Rest 1:1
15-10-5
Calorie Bike Erg
15-9-3
Dumbbell Hang Power Cleans (moderate)

Target time each set: 4:30-5:30 
Time cap each set: 7 minutes

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)