1. Movement Prep/Activation
8:00 AMRAP
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Hang Power Cleans (empty bar)
2. Strength
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete one set every 1:45-
3. Workout Prep
3 sets:
5/4 Calorie Air Bike
2 Clean and Jerks (build up to second weight)
Freedom (RX’d)
4 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
4 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
Independence
4 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (75/55)
-rest 3:00-
4 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (115/80)
Liberty
4 Rounds
10/8 Calorie Air Bike
9 Dumbbell Clean and Push Press (Light)
-rest 3:00-
4 Rounds
8/7 Calorie Air Bike
6 Dumbbell Clean and Push Press (Light)
- Target time each set:
Set 1: 5-6 minutes
Set 2: 5-6 minutes - Time cap each set: 7 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Adductor Rockbacks
1 Minute Posterior Shoulder Smash
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.
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-