Workout Prep
2 sets:
2 Hang Dumbbell Clean and Jerk (Each)
2 Burpees Over Dumbbell
50m Run
Freedom (RX’d)
20:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run
Independence
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (35/25)
8 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (35/25)
100m Run
Liberty
15:00 AMRAP
8 Left Arm Hang Dumbbell Clean and Jerks (light)
8 Up Downs
8 Right Arm Hang Dumbbell Clean and Jerks (light)
50m Run
- Target number of Rounds: 7+ Rounds
- Minimum number of Rounds before scaling: 5 Rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
2x 1 Minute Ring Bicep Stretch
4x 5 Quad Foam Rolling (each leg)
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
Ring Bicep Stretch
Quad Foam Rolling