Warm Up
7:00 Barbell + Engine Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 rounds
8 Deadbugs
4 Dynamic Squat Stretches
5 PVC Muscle Cleans
5 PVC Front Squats
5 PVC Push Press
5:00–8:00
2 rounds
3 Empty Bar Hang Power Cleans
3 Empty Bar Front Squats
3 Empty Bar Push Jerks
3 Burpees
8:00–10:00
5 Empty Bar Clean and Jerks
Workout Prep:
2 Rounds @ 60–70%
2 Burpee Over Bar
2 Shoulder to Overhead
2 Front Rack Lunges
Clean & Jerk 1×1
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you’re feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.
The Liberty Lift – FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)
INDEPENDENCE:
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)
LIBERTY:
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Weighted Hip Thrust @ moderate weight
30 Seated Oblique Twists with Med Ball (each side)