1. Movement Prep/Activation
2:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-seconds Single Unders
10 Deadbugs
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Back Squats (empty bar)
2. Strength Prep
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
3 Hang Power Cleans (build in weight)
10 Double Unders
10ft Walking Lunge
“Beat Bobby Flay”
Freedom (RX’d)
AMRAP 15 Minutes
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans (115/80)
(KG conv: 52/36)
Independence
AMRAP 15 Minutes
20 Deadlifts (95/65)
35 Double Unders
100ft Walking Lunge
35 Double Unders
10 Hang Power Cleans (95/65)
(KG conv: 43/29)
Liberty
AMRAP 15 Minutes
10 Dumbbell Deadlifts (light)
30 Single Unders
50ft Walking Lunge
35 Single Unders
10 Dumbbell Hang Power Cleans (light)
- Target number of Rounds: 3.5+ Rounds
- Minimum number of Rounds before scaling: 2.5 rounds
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Hand Smash w/ lacrosse ball (each side)
Back Squat 1×10
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.