1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
7:00 AMRAP
5 Inch Worms + Dynamic Squat Stretch
5 Clean Grip Deadlifts (empty bar)
4 High Hang Muscle Cleans (empty bar)
3 Front Squats (empty bar)
2. Strength
5 Unbroken sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
* Building Sets (Don’t exceed 70% of 1RM Power Clean)
3. Workout Prep
3 sets:
2 Devils Press (build in weight)
4 Sit Ups
Freedom (RX’d)
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups
(KG conv: 22.5/15 DBs)
Independence
For Time
15-12-9-6-3
Devil Press (2×35/25)
45-36-27-18-9
Sit Ups
(KG conv: 15/10 DBs)
Liberty
For Time
10-8-6-4-2
Up Down + Dumbbell Hang Clean and Jerk (light)
30-24-18-12-6
Sit Ups
- Target time: sub 10 minutes
- Time cap: 13 minutes
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)