1. Movement Prep/Activation
Hip Halo Warm-up
-into-
6 min AMRAP
20-second Double Under or Crossover Practice
3 Wall Ball Squats
3 Wall Ball Push Press (no squat)
3 Wall Balls
3 Clean and Jerks (empty bar – build across)
2. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
4 Wall Balls
10 Double Unders
Mozzarella
Freedom (RX’d)
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under
(KG conv: C&J 61/43, WB 9/6)
Independence
Every 1:00 (7 rounds)
Minute 1: 6 Clean and Jerks (115/80)
Minute 2: 15 Wall Balls (14/10)
Minute 3: 35 Double Under
(KG conv: C&J 52/36, WB 6/4)
Liberty
Every 1:00 (7 rounds)
Minute 1: 6 Dumbbell Clean and Jerks (moderately-light)
Minute 2: 10 Wall Balls Thrusters (light)
Minute 3: 50 Single Unders
- Target time each set: 20-30 seconds
- Time cap each set: 45 seconds
4 sets at RPE 8:
- 10 DB Snow Angel Raise
- 15-20 reps (each side) Single Leg Calf Raise
Rest 1:00-1:30 b/t sets
Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
DB Snow Angel Raise
Focus: Stand tall with a light dumbbell in each hand (palms facing forward). Keep the arms straight (but not locked out), raise the arms out to the side until they are directly overhead and then return to the starting position. Keep the core engaged to isolate work on the shoulder and don’t be tempted to go too heavy on this movement.
Single Leg Calf Raise
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.