1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
5 Up Downs
3 Worlds Greatest Stretch (each)
10 Glute Bridges
5 Dumbbell Suitcase Deadlift 9each)
5 Hang Single Dumbbell Hang Power Cleans and Jerk (each)
2. Workout Prep
3 sets:
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
1 Dumbbell Shoulder to Overhead
-build in weight each set
Freedom (RX’d)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
Independence
3 Rounds
21 Dumbbell Deadlifts (35s/25s)
15 Dumbbell Hang Power Cleans (35s/25s)
9 Dumbbell Shoulder to Overhead (35s/25s)
Liberty
3 Rounds
15 Dumbbell Deadlifts (light)
12 Dumbbell Hang Power Cleans (light)
9 Dumbbell Shoulder to Overhead (light)
- Target time: sub 8 minutes
Strength:
5 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Strict Pull Ups
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
10x 5 Seconds Cobra
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.
Bootstrappers
Cobra