1. Movement Prep/Activation and Increasing Heart Rate*
AMRAP 8 (athletes start in delays)
– 15 sec. Bike (Arms)
– 15 sec. Bike (Legs)
– 15 sec. Bike (Both)
–   5 Barbell Good-Mornings
–   5 Hang Muscle-Cleans
–   5 V-ups

„Galadriel“

Freedom (RX’d)
– 14/16-10/12-6/8 cal. Bike
– 21-15-9 Hang Power-Cleans (35/52,5)
– Rest 1:1 –
– 14/16-10/12-6/8 cal. Bike
– 15-9-3 Hang Power-Cleans (47,5/70)

Independence
– 12/14-8/10-5/7 cal. Bike
– 18-13-8 Hang Power Cleans (30/42,5)
– Rest 1:1 –
– 12/14-8/10-5/7 cal. Bike
– 15-9-3 Hang Power-Cleans (42,5/60)

Target time each rd: 4:30-5:30 
Time cap each rd: 7 minutes

*Build to a moderate weight; stay the same or build across rds

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

1 rd
– 1 min. Foot-Smash w/ Lacrosse-Ball e/s
– 1 min. Couch-Stretch e/s
– 1 min. Trap-Smash e/s