1. Movement Prep/Activation
Hip Halo Warmup
-into-
3 sets:
6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
5 Up Downs to Seal Pose
5 Knees to Elbows
5 Back Squats (empty bar- build across sets)
2. Strength
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
3. Workout Prep
2 sets:
4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
2 Burpee Over Dumbbell
4 Toes to Bar
We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead.
Cue 1: Begin right under the rig with a jump
Cue 2: Get a “meaty palm grip” for better control
Cue 3: Tension in shoulders and upper back and pulling rig DOWN is key
Cue 4: Get heels back and down fast to start the next rep.
Now go show your skills in the workout!
Freedom (RX’d)
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar
(KG conv: 22.5/15)
*Repeat from Feb 8th, 2023
Independence
16 min AMRAP
12 Alternating Hang Dumbbell Clean and Jerk (35/25)
10 Burpee Over Dumbbell
8 Toes to Bar
(KG conv: 15/10)
Liberty
16 min AMRAP
10 Alternating Hang Dumbbell Clean and Push Press (light)
8 Up Downs
6 Hanging Knee Raises
- Target number of Rounds: 7+ Rounds
- Minimum number of Rounds before scaling: 4.5 Rounds
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *