Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
3 Rounds
10 Banded Pull Aparts
5 Hand Release Push Ups
5 Empty Bar Hang Muscle Cleans
3 Empty Bar Hang Power Cleans
Workout Prep:
3-4 Building Sets
3 Hang Power Cleans (build in weight)
3 Push Ups
• Build to workout weight. Focus on fast elbows and dropping under the bar.
Bench Press 1×5
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)
Championship Point – FREEDOM (RX):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)
TIME CAP: 12:00
INDEPENDENCE:
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/75)
10 Push Ups after every set
(Score is Time)
(KG conv: 52.5/35)
LIBERTY:
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Hang Power Clean (light)
7 Incline Push Ups after every set
(Score is Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Elevated Standing Hamstring Stretch](https://youtu.be/jEu2lUimnZk)
1:00 [Seal Stretch](https://youtu.be/HeyZDc8dCcc)
1:00 Upper trap lacrosse ball
*Rest as needed between sides, movements and sets.