1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets
5 Kip Swings
1 Wall Walk + 10 Shoulder Taps
5 Back Squats (empty bar- build across sets)
2. Strength Prep
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets
3 Toes to Bar
10ft Handstand Walk
3 Hang Power Cleans (build in weight)
Freedom (RX’d)
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)
Independence
15:00 AMRAP
8 Toes to Bar
15ft Handstand Walk (Or 2 Wall Walks)
8 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)
Liberty
15:00 AMRAP
10 Hang Knee Raises
25ft Bear Crawl
10 Hang Dumbbell Cleans (light)
- Target number of Rounds: 7+ Rounds
- Minimum number of Rounds before scaling: 5 Rounds
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *