1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
10 PVC Pass Throughs
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
2. Strength Overview
We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.
3. Workout Prep
3 sets: (build in weight)
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
Or
4 Deadlifts
3 Hang Power Snatch
2 Overhead Squat
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-
Cheddar
Freedom (RX’d) – Choose your destiny!
Option 1:
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)
(KG conv: 43/29)
– OR –
Option 2:
63 Deadlifts (75/55)
45 Hang Power Snatch (75/55)
27 Overhead Squats (75/55)
(KG conv: 34/25)
Independence
63 Deadlifts (75/55)
45 Hang Power Cleans (75/55)
27 Front Squats (75/55)
(KG conv: 34/25)
– OR –
63 Deadlifts (65/45)
45 Hang Power Snatch (65/45)
27 Overhead Squats (65/45)
(KG conv: 30/20)
Liberty
45 Dumbbell Deadlifts (light)
36 Dumbbell Hang Power Cleans (light)
27 Dumbbell Front Squats (light)
- Target time: 6-7 minutes
- Time cap: 9 minutes
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
5 sets x 2 Deficit Deadlifts @75% of 1RM
* Rest as needed between sets *