Warm Up
1:30 Cardio Choice
Then Into…
2 SETS
8 PVC Pass Throughs
8 Ring Rows
8 Empty Bar Romanian Deadlifts
8 Empty Bar Hang Muscle Cleans
16 Alt. Elbow Punches w/ Bar
Then Into…
1-2 SETS (Time Depending)
5 Hang Power Cleans (Light Weight)
:10-:20 Top of the Ring Hold or :30 Plank Hold
STRENGTH/SKILL
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill
Freedom – Kipping Ring Dip (Cycling)
Independence – Top of the Ring Hold (Slow negative)
Liberty – Box Dip (1-2 feet on the box)
ELIZABETH: Part 1 – FREEDOM (RX)
FOR TIME
21-15-9
Power Clean (135/95)
Ring Dip
(Scored by Time)
-Rest until the 10:00 mark-
INDEPENDENCE:
FOR TIME
21-15-9
Power Clean (115/75)
Box Dips
(Scored by Time)
-Rest until the 10:00 mark-
LIBERTY:
FOR TIME
21-15-9
Dumbbell Power Cleans (light)
Bar Push Ups
(Scored by Time)
-Rest until the 10:00 mark-
Part 2: FREEDOM (RX)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
INDEPENDENCE:
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
LIBERTY:
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (Moderate)
(Scored by Weight)
OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
2-3 SETS
1:00 Frog Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-