8/24/2026

Front Squat

EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

WORKOUT

COMPETE (RX+)

FOR TIME

400m Run

12 Clean and Jerks (155/105)

400m Run

9 Clean and Jerks (155/105)

400m Run

6 Clean and Jerks (155/105)

* Unbroken Clean and Jerks, 200m Penalty Run each break

FREEDOM (RX)
FOR TIME
400m Run
15 Clean and Jerks (135/95)
400m Run
12 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
400m Run
15 Clean and Jerks (115/75)
400m Run
12 Clean and Jerks (115/75)
400m Run
9 Clean and Jerks (115/75)
* Unbroken Clean and Jerks, 200m Penalty Run each break

LIBERTY (Beginner)
FOR TIME
400m Run
15 DB Clean and Push Press (light)
400m Run
12 DB Clean and Push Press (light)
400m Run
9 DB Clean and Push Press (light)
* Unbroken Clean and Push Press, 200m Penalty Run each break

Target Time: 10:00-13:00

Time Cap: 16:00