<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up + Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Clean Grip Deadlifts (empty bar)<br />5 Hang Muscle Cleans<br />5 Front Squats<br />5 Wall Balls<br />5 Abmat Sit Ups (focus on leg extension)<br /><br /><br />2. Workout Prep<br />3 sets:<br />2 Power Cleans (build in weight)<br />4 GHD’s<br />6 Wall Balls (build in weight)</p>

<p>Freedom (RX’d)<br /><br />23.1 !!!!!<br />GOOD LUCK</p>

<p><strong>Popcorn</strong><br /> </p><p>Freedom (RX’d)<br />18 min AMRAP<br />3 Power Cleans (185/125)<br />15 GHD’s (Or Stick Sit Ups)<br />20 Wall Balls (20/14)<br />(KG conv: PC 83/56, WB 9/6)</p><p><br />Independence<br />18 min AMRAP<br />3 Power Cleans (155/105)<br />15 GHD’s + 6in Riser (Or Stick Sit Ups)<br />20 Wall Balls (14/10)<br />(KG conv: PC 70/48, WB 6/4)</p><p><br />Liberty<br />18 min AMRAP<br />8 Dumbbell Power Cleans (light)<br />12 Sit Ups<br />16 Wall Ball Thrusters (light)<br /><br />Target number of Rounds: 9+ rounds<br />Minimum number of Rounds before scaling: 6.5 Rounds</p>

<p>Week 4: Handstand Push-up Skill Work<br /><br />Advanced:<br />5 Sets (Flat/padded surface)<br />5 Kick Up + 3-second Descent + Strict Press<br /><br />Intermediate:<br />5 Sets (1 Abmat)<br />3-5 Kick Up + 3-second Descent + Kick Down (reset)<br /><br />Beginner:<br />5 Sets (From Box or Pike Position)<br />3-5: 3-second Descent + Strict Press<br /><br />* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.</p>

<p>1 min couch stretch (each side)<br />1 min pigeon pose (each side)<br />1 min quad smash (each side)</p>