1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into
8 min AMRAP
10yd Bear Crawl
10yd Bear Crawl Backwards
5 Clean Deadlifts
4 Muscle Cleans
3 Power Cleans
5 Shoulder Press
:10 Handstand Hold
2. Strength Prep
Shoulder Press: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
3. Workout Prep
3 sets:
2 Power Cleans (build in weight)
1 Wall Walk
“Uno”
Freedom (RX’d)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks
(KG conv: 70/48)
** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
Independence
Change the Power Cleans to (135/95)
(KG conv: 61/43)
Liberty
Change to Dumbbell Hang Power Cleans (light) and inch worms
- Target Round: Round of 6 Wall Walks
- Minimum Round before scaling:
Round of 5 Wall Walks
- 1 min tricep smash (each)
- 1 min overhead banded distraction (each)
- 1 min Barbell grip smash (each side)
Shoulder Press:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.