1. Movement Prep/Activation
8:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical Jump
5 Hang Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)
2. Strength
3 sets:
10 Front Squat (60-65%)
2 Seated Box Jumps
-rest 2:00 between sets-
3. Workout Prep
3 sets:
2 Power Cleans (build in weight)
1x50ft Shuttle Run (build in pace)
Freedom (RX’d)
10 Rounds
1 Power Clean (205/135)
4x50ft Shuttle Run
(KG conv: 93/61 PC)
* Each Shuttle Run rep is 25 feet down + 25 feet back
Independence
10 Rounds
1 Power Clean (155/105)
4x50ft Shuttle Run
(KG conv: 70/48 PC)
Liberty
10 Rounds
5 Dumbbell Power Cleans (light)
4x50ft Shuttle Run
- Target time: 7-9 minutes
- Time cap: 12 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×10 Open Book
2×10 Reverse Leg Raises
2x :45 Ring Tricep Stretch
3 sets:
10 Front Squat (60-65%)
2 Standing Broad Jumps
-rest 2:00 between sets-