1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
2. Strength
Heavy 2-rep Deadlift:
* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep
2 sets:
1 Sandbag Clean (build in weight)
3 Chest to Bars
4 Toes to Bar
5 Wall Balls
Affiliate Version of “Pig Chipper”
Freedom (RX’d)
For time
5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))
(KG conv: 70/45 Sandbag, 93/61 Power clean, 9/6 wall ball)
Independence
For time
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (185/125))
15 Pull Ups
20 Toes to Bar
50 Wall Balls (14/10)
20 Toes to Bar
15 Pull Ups
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (185/125))
(KG conv: 45/32.5 Sandbag, 83/56 Power clean, 6/4 wall ball)
Liberty
For time
5 Power Cleans (light)
10 Jumping Pull Ups
15 Hanging Knee Raises
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises
10 Jumping Pull Ups
5 Power Cleans (light)
- Target time: sub 13 minutes
- Time cap: 18 minutes
- 1 min lying 90/90 hip stretch (each side)
- 1 min overhead elbow grab tricep stretch (each side)
- 1 min tricep lacrosse ball smash (each side)
Build to a heavy 2 rep deadlift (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *