1. Movement Prep/Activation
8:00 AMRAP
2x50ft Shuttle Run
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Push Press (empty bar)
10 Box Step Ups
2. Workout Prep
3 sets:
1x50ft Shuttle Run
2 Clean and Jerks (build in weight)
2 Box Jump Overs (build in height)
Freedom (RX’d)
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks (95/65)
Max Box Jump Overs (30/24)
-Rest 1:00 Between sets-
(KG conv: 42.5/30 C&J)
Independence
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks (75/55)
Max Box Jump Overs (24/20)
-Rest 1:00 Between sets-
(KG conv: 35/25 C&J)
Liberty
5 sets
2:00 AMRAP
6x50ft Shuttle Run
8 Dumbbell Clean and Jerks (light)
Max Box Step Ups (24/20)
-Rest 1:00 Between sets-
- Target number of reps each set: 10+ Reps
- Minimum number of reps before scaling: 7 Reps
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Barbell Forearm Stretch
20x Scorpion Kicks (each side)
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.
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps