1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry
-into-
5 min Row (increasing pace across 5 minutes)
-into-
5 min AMRAP
3 Power Cleans (empty bar – build across)
5 Alt. V-ups (each side)
5 Kipping Knee Raise
2. Workout Prep
1 set:
5 Power Cleans (touch and go)
5 Toes to Bar
Independence
For time:
75 Power Cleans (115/80)
Every 2 minutes complete 10 Toes to Bar
Target time: 7-9 minutes
Time cap: 16 minutes
Freedom (RX’d)
For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar
Target time: 7-9 minutes
Time cap: 16 minutes
*Rest 2:00-2:30 b/t sets
*Build to a heavy weight and stay the same as long as form can be maintained
*Build to a moderate weight; stay the same or build across
1 min Couch Stretch (each side)
1 min Seal Pose
[Foot Smash]()
[Seal Pose]()
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