1. Movement Prep/Activation
2:00 Machine
-into-
6:00 AMRAP
30 seconds Jump Rope
5 Up Downs
5 Suitcase Dumbbell Deadlifts (each)
10 Birddogs
2. Workout Prep
2 sets: (each)
10 Double Unders
2 Burpee Deadlifts (build in weight)
Freedom (RX’d)
Teams of 2
4 sets (each/1:1)
50 Double Unders
9 Burpee Dumbbell Deadlift (50s/35s)
35 Double Unders
7 Burpee Dumbbell Deadlift (50s/35s)
20 Double Unders
5 Burpee Dumbbell Deadlift (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
4 sets (each/1:1)
40 Double Unders
9 Burpee Dumbbell Deadlift (35s/25s)
30 Double Unders
7 Burpee Dumbbell Deadlift (35s/25s)
20 Double Unders
5 Burpee Dumbbell Deadlift (35s/25s)
(KG conv: 15/10 DBs)
Liberty
Teams of 2
4 sets (each/1:1)
50 Singles Unders
12 Dumbbell Deadlift (light)
35 Single Unders
9 Dumbbell Deadlift (light)
20 Single Unders
6 Dumbbell Deadlift (light)
- Target time for each set: 2:45-3:30
- Time cap each set: 4 minutes
- Overall time cap: 32 minutes
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
5 Roll and Reach
10 Deadbugs
5 Clean Deadlifts (empty bar)
4 Hang Power Cleans (empty bar)
3 Push Press (empty bar)
2 Clean and Jerks (empty bar)
2. Workout Prep
3-4 sets
15-second Air Bike (build in pace)
2 Clean and Jerks (build in weight)
Part 1 (RX and Scaled)
Teams of 2
6:00 AMRAP
Max Clean and Jerks
Score is total weight lifted (# reps multiplied by weight of bar)
*Teams can choose between 95/65, 135/95, 185/125, or 225/135. Teams should share one bar and the weight cannot be changed once you begin. (KG: 43/29, 61/43, 83/56, 102/61)
-Rest until the 12:00 mark-
Part 2 (RX):
16:00 AMRAP
Max Calorie Air Bike in 6:00
-into-
4 Rounds:
10 Synchro Lateral Burpees Over Bar
16 Front Squats (135/95 (split)) (61/43 kg)
-into-
Max Calorie Air Bike in the remaining time
Score is total clean and jerk score (weight x reps). Comment with bike calories (bike 1 and bike 2)
Part 2 (Scaled):
AMRAP 16
Max Cal Air Bike in 6:00
-into-
4 rounds:
10 Synchro Lateral Burpees Over Bar
16 Front Squats @ 95/65 (split) (43/29 kg)
-into-
Max Cal Air Bike in the remaining time
Liberty athletes can modify to goblet squats and up-downs as needed.
4 rounds:
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
:45 sec Face-Up Chinese Plank
-rest 30 seconds-
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Standing Banded Pallof Press
Face Up Chinese Plank
KB Front Racked/ Overhead Carry