WARM UP
2:00 Any Machine / Cardio Choice
Then Into…
3 ROUNDS
10 Glute Bridges
8 Dead Bugs
10 Empty-Bar Good Mornings
8 Empty-Bar Romanian Deadlifts
Then Into…
2 ROUNDS
5 Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Abmat Sit Ups
Deadlift 1×12
Deadlift for load:
#1: 12 reps
3 SETS
12 Deadlifts
*Start Mod-Heavy/Heavy and Build to a 12-Rep Max
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Scoring: Load
WORKOUT
FREEDOM (RX)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (115/75)
5 Hang Power Snatch (115/75)
(Score is Rounds + Reps)
KG: 52.5/35
INDEPENDENCE (Intermediate)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (95/65)
5 Hang Power Snatch (95/65)
(Score is Rounds + Reps)
KG: 42.5/30
LIBERTY (Beginner)
9:00 AMRAP
10 Sit-Ups
10 Deadlifts (light)
5 Hang Power Snatch (light)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)
Athletes Notes
OPTIONAL ACCESSORY
3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.
(No Measure)