WARM UP
1:30 Cardio Choice
2 SETS
10 Good Mornings
8 Air Squats
6 Inchworm + Push Up
8 Scap Push Ups
10 Alt. Samson Lunges
1 SET (Empty Barbell)
5 Deadlifts
5 Clean Deadlifts
5 Clean High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
5 Strict Press5 Push Press
3 Power Clean + Push Jerk
STRENGTH/SKILL
EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead
*Start Moderate and Build to Heavy
(Score is Heaviest Weight)
FREEDOM (RX)
7 ROUNDS
7 Deadlifts (275/185)
7 Strict Handstand Push Ups
(Score is Time)
Time Cap: 12:00
INDEPENDENCE
7 ROUNDS
7 Deadlifts (225/155)
5 Strict Handstand Push Ups (or 7 Dumbbell Strict Press 35/25)
(Score is Time)
LIBERTY
7 ROUNDS
7 Deadlifts (light)
7 Dumbbell Strict Press (light)
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Banded Shoulder Stretch (each)
1:00 Active 90/90