1. Movement Prep/Activation
10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts
3 High Hang Muscle Cleans + Shoulder Press
3 Power Clean and Jerks
-PVC to Empty Bar-
2. Workout Prep
3 sets:
5/4 Calorie Row
2 Clean and Jerks (build in weight)
Freedom (RX’d)
Every 1:15 (10 sets)
10/8 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Independence
Every 1:15 (10 sets)
8/7 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Liberty
Every 1:15 (10 sets)
6/5 Calorie Row (Or Ski)
5 Dumbbell Power Clean & Jerks (light)
- Target time each set: 45-60 seconds
- Time cap each set: 60 seconds
3-4 sets:
- 10 Landmine Press (each) @ Moderate weight – maintain control and quality
- 10 Landmine Twists @ Moderate weight – maintain control and quality
- 10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Open Book
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.
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row