1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
5 light Dumbbell Hang Cleans
5 Up Downs
5 Kip Swings
5 Ring Rows
3 Tempo Front Squats
1 Hang Squat CLean
2 Tempo Front Squats (3 down)
Freedom (RX’d)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullup
Independence
15-12-9
Hang Squat Clean (95/65)
Burpee Box Get Over (24/20)
Pull-Ups
Liberty
15-12-9
Hang Dumbbell Squat Clean (light)
Up Down Box step up (24/20)
Jumping Pull Ups
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Target time: 8-10 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
20 Scorpion Kicks (each side)
1 Minute Barbell Forearm 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.
Shoulder Extension Bridges
Scorpion Kicks
Barbell Forearm Stretch