1. Movement Prep/Activation
3:00 Row
-into-
10:00 AMRAP
5 Roll and Reach
10 Ring Rows
10 Plate Hops
4 Box Step Ups
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
2. Workout Prep
3 sets:
5/4 Calorie Row
2 Box Jump Overs (build in height)
3 Power Cleans (build in weight)
Freedom (RX’d)
Teams of 2
120/100 Calorie Row
60 Box Jump Overs (30/24)
20 Power Cleans (185/125)
60/50 Calorie Row
30 Box Jump Overs (30/24)
10 Power Cleans (185/125)
Independence
Teams of 2
120/100 Calorie Row
60 Box Jump Overs (24/20)
20 Power Cleans (135/95)
60/50 Calorie Row
30 Box Jump Overs
10 Power Cleans
Liberty
Teams of 2
60/48 Calorie Row
50 Box Step ups (24/20)
15 Dumbbell Power Cleans (light)
30/24 Calorie Row
20 Box Step Ups (24/20)
10 Dumbbell Power Cleans (light)
- Target time: Sub 21 Min