1. Movement Prep/Activation

Banded 7s
-into-
10:00 AMRAP
10 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans (empty bar)
3 Shoulder Press (empty bar)
3 Power Cleans (empty bar)
3 Push Press (empty bar)

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

Freedom (RX’d)
For Time:
15 Clean and Jerks (155/105)
90 Wall Balls (20/14)
15 Clean and Jerks (155/105)
(KG conv: 70/47.5 C&J)

Independence
For Time:
15 Clean and Jerks (135/95)
90 Wall Balls (14/10)
15 Clean and Jerks (135/95)
(KG conv: 60/42.5 C&J)

Liberty
For Time:
15 Dumbbell Clean and Jerks (light)
50 Wall Balls Thrusters (light)
15 Dumbbell Clean and Jerks (light)

• Target time: 9:00-11:00
• Time cap: 15:00

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

1 Minute Cat Cow
2x 10 Down Dog

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.