1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
3 rds
– 30 sec Single/Double-Unders
– 5 Dual DB Deadlift (between feet)
– 5 Dual DB Hang Snatches
– 5 Dual DB Squats

2. Workout Prep
2 rds
– 10 Double-Unders
– 2 Hang DB Snatches (build in weight)
– 2 Devils Presses (build in weight)
– 2 DB Squat Clean (build in weight)

„Titanic“

Freedom (RX’d)
5 rds
– 50 Double Unders
–   6 Dual DB Hang Snatches (15/22,5)
–   5 Devils Presses (15/22,5)
–   4 Dual DB Squat Clean (15/22,5) 

Independence
5 rds
– 35 Double-Unders
–   6 Daul DB Hang Snatches (10/15)
–   5 Devil’s Press (10/15)
–   4 Dual DB Squat Clean (10/15) 

Liberty
5 rds
– 50 Single-Unders
– 10 Hang DB Cleans
–   8 DB Front Squats
–   6 Burpees

Target time: 14-16 minutes
Time cap: 20 minutes