WARM UP

2:00 Easy Bike or Row

Then Into…
1 ROUND
10 Air Squats
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Alternating Samson Lunges
10 World’s Greatest Stretch (5/5)

Then Into…
2 ROUNDS w/ EMPTY BARBELL
5 Down and Up (Dip Drive)
3 Muscle Cleans
3 Strict Press
3 Push Press

Scoring:

Muscle Clean + Strict Press 1×4

10-8-6-4-2
Muscle Clean + Strict Press (unbroken)
*Start Light and build each set. 10 Muscle Cleans + 10 Strict Press, 8+8, etc…
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

Scoring:

WORKOUT

FREEDOM (RX)
“HEAVY GRACE”
FOR TIME
30 Power Clean and Jerks (185/125)
(Scored by Time)
KG: 85/57.5

INDEPENDENCE (Intermediate)
FOR TIME
30 Power Clean and Jerks (155/105)
(Scored by Time)
KG: 70/47.5

LIBERTY (Beginner)
FOR TIME
30 Power Clean and Push Press (Moderate)
(Scored by Time)

Scoring:

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 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)

Scoring:

OPTIONAL ACCESSORY

5:00 Active Flush on a Bike
(No Measure)
* Nice and easy pace to help your muscles recover after the workout.