3/16/2026

Back Squat

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Every 3:00 × 3 sets
2 Back Squats @78-82%

Emerald

AFFILIATE COMPETE (RX+)

2 sets

9-6-3

Squat Cleans (155/105)

15-12-9

Strict Handstand Push Ups

-rest 3:00 between sets-

FREEDOM (RX):
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)

INDEPENDENCE (Intermediate):
2 sets
9-6-3
Squat Cleans (115/85)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-

LIBERTY (Beginner):
2 sets
9-6-3
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
15-12-9
Dumbbell Push Press
-rest 3:00 between sets-

Target Time: 2:30-3:00 each set

Time Cap: 5:00 each set