1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
10 Ring Rows
5 Hang Power Cleans
5 Cat/Cows
10 Banded Good Morning
2. Workout Prep
3 sets:
50m Run (build in pace)
3 Hang Power Cleans (build in weight)
-Off a Box
-Off a Dead hang
-Add in Knees up off dead hang
– 1/2 rope climb
– Rope climb
– Efficiency & Down
)
Freedom (RX’d)
5 Rounds
400m Run
15 Hang Power Cleans (115/80)
Independence
5 Rounds
400m Run
15 Hang Power Cleans (95/65)
Liberty
5 Rounds
200m Run
15 Hang Dumbbells Power Cleans (light)
- Stimulus: 12-14 Min
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Foot Smash
2x 15 Side Lying Rotations (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.
Seated Biceps Stretch
Foot Smash
Side Lying Rotations