<p><strong>1. Movement Prep/Activation and Increasing Heart Rate</strong><br />1:00 Row (Legs only)<br />1:00 Row (Arms only)<br />1:00 Row (Normal)<br />- into -<br />3 sets<br />4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs<br />4 Muscle Cleans + Shoulder Press (empty bar)<br />4 Hang Power Cleans + Push Press (empty bar)<br />4 Clean and Jerks (empty bar)<br /><br /><strong>2. Workout Prep</strong><br />with Partner<br />3 sets (building in weight)<br />1 Rope Climb (Half Way)<br />5/4 Calorie Row (Workout Pace)<br />2 Clean and Jerks (Touch and Go)</p>

<h4><strong>Ford</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />20 Rope Climbs (split as desired)<br />40/32 Calorie Row (each at the same time) (2 Rowers)<br />60 Clean and Jerks (135/95) (split as desired)<br />(KG Conv: 61/43)<br /><br />Individual option:<br />10 Rope Climbs<br />40/32 Calorie Row<br />30 Clean and Jerks (135/95)<br /><br />Independence<br />Teams of 2<br />15 Rope Climbs<br />40/32 Calorie Row (each/same time)<br />60 Clean and Jerks (115/80)<br />(KG Conv: 52/36)</p><p><br />Liberty<br />Teams of 2<br />20 Burpee Pull Ups<br />30/24 Calorie Row (each/same time)<br />60 Alternating Dumbbell Clean and Jerks (light)<br /><br />Target time: 14-16 minutes<br />Time cap: 20 minutes</p>

<p>Mayhem Mini-Pump: Shoulder/Glutes<br /><br />4 Rounds</p><ul><li>10 Barbell Strict Press @ moderate weight</li><li>10 Seated Single Arm DB Press @ moderate weight</li><li>10 Leaning Lateral Raise @ moderate weight</li><li>10 GHD Hip Extension @ maintain quality</li><li>10 Deficit Sumo DB/KB Deadlift @ moderate weight</li></ul><p><br />-Rest 3 min b/t round-</p>

<p>1 min seal pose<br />1 min bicep stretch on wall<br />1 min tricep lacrosse ball smash (each side)</p>