1. Movement Prep/Activation
2:00 Jog
-into-
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
10-12 minutes Heavy Single Deadlift
3. Workout Prep
3 Sets
50m Run (build in pace)
3 Power Cleans (light – build in weight)
Freedom (RX’d)
10 Power Cleans (135/95)
200m Run
8 Power Cleans (155/105)
200m Run
6 Power Cleans (185/125)
200m Run
4 Power Cleans (205/135)
200m Run
2 Power Cleans (225/155)
200m Run
Independence
10 Power Cleans (115/80)
200m Run
8 Power Cleans (135/95)
200m Run
6 Power Cleans (155/105)
200m Run
4 Power Cleans (185/125)
200m Run
2 Power Cleans (205/135)
200m Run
Liberty
15 Dumbbell Power Cleans (light)
200m Run
12 Dumbbell Power Cleans (light)
200m Run
9 Dumbbell Power Cleans (light)
200m Run
6 Dumbbell Power Cleans (light)
200m Run
3 Dumbbell Power Cleans (light)
200m Run
- Target time: 9-11 minutes
- Time cap: 14 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Foot 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.
Build up to a Heavy Deadlift
15 minutes