Warm Up
Movement Prep/Activation:
2 Rounds:
30-second Easy Bike
8 Cossack Squats
3 Clean Deadlifts
3 Hang Muscle Cleans (With PVC / empty bar)
3 Front Squats (With PVC / empty bar)
3 Push Press (With PVC / empty bar)
3 Up Downs (With PVC / empty bar)
-into-
Teaching Focus
Workout Prep:
1 Round
5/4 Cal Bike
2 Clean & Jerks @ workout load
Scoring:
Squat Clean + Push Jerk 10×1
Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6
Scoring:
Sprinkles on my Cupcake
**FREEDOM (RX):**
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)
(KG conv: 60/42.5 C&J)
**INDEPENDENCE (Intermediate):**
7:00 AMRAP
40/32 Calorie Air Bike
Max Clean and Jerks (115/80)
(KG conv: 52.5/35 C&J)
**LIBERTY (Beginner):**
7:00 AMRAP
30/24 Calorie Air Bike
Max Dumbbell Clean and Jerk (light)
Scoring:
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Scoring: