1. Movement Prep/Activation
8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty bar)
3 Shoulder Press (empty bar)
10 Deadbugs
6 Box Step Ups
2. Strength
Every 2:00 (6 sets)
2 Power Cleans + 2 Push Jerks (moderate-heavy)
– complete unbroken, build-in sets-
3. Workout Prep
2 sets:
2 Shoulder to Overhead (build in weight)
2 Deadlifts (build in weight)
2 Box Jumps (build in height)
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
Freedom (RX’d)
13.2
10:00 AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
Independence
10:00 AMRAP
5 Shoulder to Overhead (95/65)
10 Deadlifts (95/65)
15 Box Jumps (20/16)
(KG conv: 42.5/30)
Liberty
10:00 AMRAP
5 Dumbbell Shoulder to Overhead (light)
10 Dumbbell Deadlifts (light)
15 Box Step Ups (20/16)
- Target number of Rounds: 7+ rounds
- Minimum number of Rounds: 5 rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Calf & Big Toe Stretch
2 Minute Quadruped Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Every 2:00 (6 sets)
2 Power Cleans + 2 Push Jerks (moderate-heavy)
– complete unbroken, build-in sets-