1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
5 Muscle Cleans (empty bar)
5 Push Press (empty bar)
4 Back Rack Step Back Lunges (empty bar)
2. Strength
5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep.-
3. Workout Prep
3 sets:
2 Bar Facing Burpees
2 Clean and Jerks (build-in weight)
Freedom (RX’d)
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (115/80)
(KG conv: 52.5/35 C&J)
Independence
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (95/65)
(KG conv: 42.5/30 C&J)
Liberty
Every 1:00 (10:00)
5 Up Downs
5 Dumbbell Clean and Push Press (light)
- Target time each set: Sub 30-seconds
- Time cap each set: 40-seconds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
2x 10 Down Dog
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.
5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep
– Rest 60-90 seconds between sets