1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
2. Strength
7 sets x 5 Power Cleans and Jerks (every 1:45) + 5-10lbs from previous week
3. Workout Prep
2 sets:
2x50ft Shuttle Run
5 GHD’s
5 Sit Ups
Freedom (RX’d)
50 Abmat Sit ups
10x50ft Shuttle Runs
50 Toe to Bar
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Independence
50 Abmat Sit ups
10x50ft Shuttle Runs
35 Toe to Bar
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
Liberty
25 Abmat Sit ups
10x50ft Shuttle Runs
20 Knee Raises
10x50ft Shuttle Run
25 Abmat Sit Ups
10x50ft Shuttle Run
- Target time: 13-15 minutes
- Time cap: 18 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
2x 1 Min Ring Bicep Stretch
2x 45 Seconds Ring Tricep 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.
7 sets x 5 Power Cleans and Jerks (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.