3/10/2026

Squat Clean + Push Jerk

Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7

* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.

Flamingo Park

AFFILIATE COMPETE (RX+)

8 Rounds

12 GHDs

6 Deadlifts (225/155)

FREEDOM (RX)
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)

INDEPENDENCE (Intermediate)
8 Rounds
10 V-Ups
4 Deadlifts (185/125)

LIBERTY (Beginner)
8 Rounds
12 Sit Ups
6 Dumbbell Deadlifts (light)

Target Time: 7:30-9:00

Time Cap: 12:00