Warm Up
8:00 AMRAP
30-second Easy Bike
4 Worlds Greatest Stretch (each)
5 Dynamic Squats Stretches
10 Banded Shoulder Press
5 Muscle Cleans + Strict Press (PVC–empty bar)
Workout Prep:
3 Sets
3 GHDs (or V-Ups)
2 Deadlifts (build in weight)
Clean & Jerk
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
*This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
Flamingo Park – FREEDOM (RX):
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)
INDEPENDENCE:
8 Rounds
10 GHDs (or V-Ups)
4 Deadlifts (185/125)
(Scored by Time)