WARM UP

3:00 | Easy Row (gradually increasing pace)

2 ROUNDS
8 Alternating Spiderman Lunges + Reach
10 Air Squats
8 Scapular Push Ups
5 Broad Jumps (reset between reps)

1-2 ROUNDS WITH AN EMPTY BARBELL
8 Deadlifts
8 Hang Muscle Cleans
8 Strict Press or Push Press
8 Hang Power Cleans
8 Push Jerks or Push Press

Power Clean & Jerk 1×2

EVERY 1:00 (8 SETS)
2 Power Clean and Jerks
*1 Rep = 1 PC + 1 Jerk. Start Moderate and Build to Moderate-Heavy
(Scored is Heaviest Set)

WORKOUT

FREEDOM (RX)
FOR TIME
40-30-20-30-40 Calorie Row
7 Power Cleans After Every Row (185/125)
(Women’s Cals: 32-24-16-24-32)
(Score is Time)
KG: 85/57.5

INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-30-40 Calorie Row
7 Power Cleans After Every Row (155/105)
(Women’s Cals: 32-24-16-24-32)
(Score is Time)
KG: 70/47.5

LIBERTY (Beginner)
FOR TIME
30-20-10-20-30 Calorie Row
7 Dumbbell Power Cleans After Every Row (light)
(Women’s Cals: 24-16-8-16-24)
(Score is Time)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Pigeon Pose (each)
2:00 Front Rack Fixer
(No Measure)

OPTIONAL ACCESSORY

2-3 SETS
10 Strict Toes to Bar or 10 Strict Hanging Knee Raise
:20 L-Sit Hold, L-Hang Hold, or Tuck Hold
-Rest 1:30 b/t Sets-
(No Measure)