Warm Up
8:00 Flow
0:00–2:00 Easy Run
2:00–4:00
2 Rounds
5 Roll and Reach
3 Inchworms
5PVC Deadlift
5 Hang Power Clean
5 Strict Press
4:00–8:00
3 Rounds
3 Empty Bar Muscle Clean + Strict Press
3 Empty Bar Power Clean + Push Press
2x50ft Shuttle Run
Workout Prep:
2 Building Sets
100m Run
3–5 Clean & Jerks (build to workout weight)
• Use the time to change the weights as rest.
• Smooth and breathe, check the clock to see how long it takes.
Power Clean & Push Jerk 6×3
Every 1:30 x 6 sets
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6
TIME CAP: 1:00 per set
Gillette Stadium – FREEDOM (RX):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (135/95)
(Scored by Time Each Set)
INDEPENDENCE:
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (115/75)
LIBERTY:
Every 2:00 (8 sets)
100m Run
5 Touch and Go Dumbbell Clean & Push Press (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Rig QL Stretch](https://www.youtube.com/watch?v=tj8q9RM6zEM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=26)
1:00 [Shoo the Cat](https://www.youtube.com/watch?v=bHGWwHqUcH0&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=25)
*Rest as needed between sides, movements and sets.