4/14/2026

Clean Pull + Hang Clean + Front Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7

VW Beetle

COMPETE (RX+)

4 sets

3:00 AMRAP

20 Box Step Overs (24/20)

10 Deadlifts (185/125)

-rest 1:00 between sets-

*start where you left off each time

FREEDOM (RX):
4 sets
3:00 AMRAP
20 Box Step Overs (20)
10 Deadlifts (155/105)
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
4 sets
3:00 AMRAP
16 Box Step Overs (20)
10 Deadlifts (135/95)
-rest 1:00 between sets-
* Start where you left off each time

LIBERTY (Beginner):
4 sets
3:00 AMRAP
12 Box Step Ups (20/16)
8 Dumbbell Deadlifts (light)
-rest 1:00 between sets-
* Start where you left off each time

Target: 8-12+ Rounds

Minimum: 6-8 Rounds