4/9/2026

Power Clean + Push Jerk

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Set 6 -

3 Reps

Set 7 -

3 Reps

Set 8 -

3 Reps

Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6

Freesia

AFFILIATE COMPETE (RX+)

3 sets

4:00 AMRAP

75 Double Unders

15 Front Squats (155/105)

75 Double Unders

Max Power Cleans (155/105) in remaining time

-rest 2:00 between sets-

FREEDOM (RX)
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
Max Power Cleans (135/95) in the remaining time.
-rest 2:00 between sets-
(Scored by Total Reps each set)

INDEPENDENCE (Intermediate)
3 sets
4:00 AMRAP
60 Double Unders
15 Front Squats (115/80)
60 Double Unders
Max Power Cleans (115/80) in the remaining time.
-rest 2:00 between sets-

LIBERTY (Beginner)
3 sets
4:00 AMRAP
50 Single Unders
10 Dumbbell Front Squats (light)
50 Single Unders
Max Dumbbell Power Cleans (light) in the remaining time.
-rest 2:00 between sets-

Target: 12-16 reps per set

Minimum: 8-12 reps per set