WARM UP
2 ROUNDS
:45-1:00 Light Jog
10 Alternating Samson Lunges
10 Glute Bridges
10 Deadbugs
10 Air Squats
2 Rounds
100m Build Run
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
3 Hang Squat Cleans
2 Hang Cleans + 1 Front Squat
EVERY 1:30 (6 SETS)
2 Hang Squat Cleans + 1 Front Squat*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)
FREEDOM (RX) – EVENT 10 | ’26 CFG — RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
(Score is Time)
TIME CAP: 20:00
INDEPENDENCE
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)
LIBERTY
4 ROUNDS FOR TIME
400m Run
8 Dumbbell Hang Power Cleans (light)
8 Dumbbell Front Squats (light)
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Stretch (each)
1:00 Calf Stretch (each)
1:00 Barbell Quad Smash (each)