WARM UP

3:00 AMRAP
8 Alternating Low Box Step Ups
8 Alternating Reverse Lunges
8 Banded Good Mornings
8 PVC Pass Throughs

Then Into…

2 SETS (Empty Barbell)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
3 Power Clean + Strict Press

TIME PERMITTING (Burgener Style Flow)
5 Down and Up
5 Elbows High and Outside
5 Muscle Cleans
5 Hang Power Cleans
5 Push Jerks

Then Into…
3 Touch and Go Power Clean and Jerk at the Light Weight
5 Box Step Ups (20″)

Power Clean & Jerk 1×1

EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)

WORKOUT

FREEDOM (RX) / INDEPENDENCE (Intermediate)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.

LIBERTY (Beginner)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (low box)
(Scored by Total Reps)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)