<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm-up<br />-into-<br />6 min AMRAP<br />5 Muscle Cleans (empty bar)<br />5 Front Squats (empty bar)<br />5 Hang Power Cleans (empty bar)<br />4 Up Downs to seal pose + bar step over<br />8 Jump Over Bar<br /><br />2. Workout Prep<br />3 sets<br />3 Power Cleans (build across sets)<br />3 Front Squats (build across sets)<br />2 Burpee Over Bar</p>

<h4><strong>Habanero</strong></h4><p>Freedom (RX’d)<br />12 min AMRAP<br />1-3-5-7-9….<br />Power Cleans (115/80)<br />Front Squats (115/80)<br />Burpee Over Bar<br />(KG conv: 52/36)</p><p> </p><p>Independence<br />AMRAP 12 Minutes<br />1-3-5-7-9….<br />Power Cleans (95/65)<br />Front Squats (95/65)<br />Burpee Over Bar<br />(KG conv: 43/29)</p><p><br />Liberty<br />AMRAP 12 Minutes<br />1-3-5-7-9….<br />Dumbbell Power Cleans (light)<br />Dumbbell Front Squats (light)<br />Up Downs</p><ul><li>Target number of reps: 108+ reps (finish the round of 11)</li><li>Minimum number of reps before scaling: 75 reps (finish the round of 9)</li></ul>

<p>4 sets for Quality<br />100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)<br />- rest as needed between sets-</p><p>(conv: 30m)</p>

<ul><li>1 min couch stretch (each side)</li><li>1 min pigeon pose (each side)</li><li>1 min quad smash (each side)</li></ul>