1. Movement Prep/Activation

10:00 AMRAP
10 Banded Pass Throughs
5 Wall Ball Thrusters
8 Alternating V-Ups
3 Clean Pull + 3 Power Clean + 3 Push Jerks (empty bar)

2. Workout Prep
3 sets:
4 Wall Balls
3 Toes to Bar
2 Clean and Jerks (build in weight)

Freedom (RX’d)
Every 12:00 (2 sets)
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (135/95)

Independence
Every 12:00 (2 sets)
3 rounds
20 Wall Balls (14/10)
10 Toes to Bar
5 Clean and Jerks (115/85)

Liberty
Every 12:00 (2 sets)
3 rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
5 Dumbbell Clean and Jerks (light)

• Target time each set: 6-8:00
• Time cap each set: 10:00

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

1 Minute Couch Stretch
2x 30 Second Pigeon Stretch Drops

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.