Warm Up
2 Rounds:
30-second Easy Bike
20 Single Unders
3 Clean Deadlifts
3 Hang Muscle Cleans (PVC/empty bar)
3 Front Squats (PVC/empty bar)
3 Push Press (PVC/empty bar)
3 Up Downs

Workout Prep:
3 sets
3 Dumbbell Push Press (build in weight)
10 Double Unders
-rest 30-seconds-

Power Clean & Push Jerk 8×1
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6

Chicken Noodle Soup – FREEDOM (RX):
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
(Scored by Time)

INDEPENDENCE:
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders

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

2 Sets
1:00 Leaning Tricep Stretch (each side)
1:00 Banded Wrist Mobilization
*Rest as needed between sides, movements and sets.