9/17/2026

STRENGTH/SKILL

ON A 10:00 CLOCK...
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk/Waiter Walk

WORKOUT

COMPETE (RX+)

EVERY 3:30 (5 SETS)

400m Run

12 Hang Power Cleans (155/105)

FREEDOM (RX)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (135/95)
(Scored by Slowest Set)

INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (115/75)

LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
300m Run
12 Hang Dumbbell Power Cleans (light)
(Scored by Slowest Set)

Target Time per set: 1:50-2:15

Time Cap per set: 2:30