_{Warm Up}

_{7:00 AMRAP}

_{30-second Easy Row}

_{8 Cossack Squats}

_{3 Clean Deadlifts (empty bar)}

_{3 Hang Muscle Cleans}

_{3 Front Squats}

_{3 Push Press}

_{3 Up Downs}

_-into-

_3:00

_{Build up on Clean and Jerks}

_{Workout Prep:}

_{2 sets:
100m Row
2 Clean & Jerks (moderate)
2 Bar Facing Burpees}

_{Scoring: Workout Clean and Jerk Weight}

_{Every 1:00 (8:00)}

_{1 Clean and Jerk @ RPE 7}

_{Record weight used in the workout here.}

_{Soldiers & Sailors – FREEDOM (RX)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
(Scored by completion. Record barbell weight separately.)}

_{INDEPENDENCE:}

_{Every 1:00 (10:00)}

_{175/150m Row}

_{-rest 2:00-}

_{Every 1:00 (8:00)}

_{1 Clean and Jerk @ RPE 7}

_{-rest 2:00-}

_{Every 1:00 (10:00)}

_{8 Bar Facing Burpees}

_{Cool Down}

_{3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)}

_{1:00 Seated QL Stretch (each side)}

_{1:00 Seated External Rotations (each side)}

_{*Rest as needed between sides}