Warm Up
10:00 Clean & Jerk Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
10 Roll and Reach
10 Deadbugs
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded Strict Press
5:00–10:00
3 Rounds
3 Up Downs
5 Broad Jumps
5 PVC Muscle Cleans
5 PVC Strict Press
5 PVC Power Cleans + Push Press
Big Grace: Part 1 – FREEDOM (RX):
GRACE
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
-Rest until the 10:00 mark, then Complete Part 2-
INDEPENDENCE:
FOR TIME
30 Clean & Jerks (115/75)
-Rest until the 10:00 mark, then Complete Part 2-
LIBERTY:
FOR TIME
20 Clean & Push Press (light)
-Rest until the 10:00 mark, then Complete Part 2-
Part 2 – FREEDOM (RX):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (185/125)
INDEPENDENCE:
EVERY :30 FOR 10:00
1 Power Clean and Jerk (155/105)
LIBERTY:
EVERY :30 FOR 10:00
1 Power Clean and Push Press (moderate)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Toe Elevated Calf Stretch](https://www.youtube.com/watch?v=kw7JTb_vnpk&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=22)
1:00 [Band Bicep Stretch](https://www.youtube.com/watch?v=KDJVWyJnaHM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=6)
*Rest as needed between sides, movements and sets.