WARM-UP -
10:00 AMRAP
1:00 Machine
5 Clean Deadlifts
4 Hang Muscle Cleans
3 Shoulder Press
2 Hang Power Clean + Push
Press
-PVC/Empty Bar-
STRENGTH -
Pause Split Jerk (4x2 @
65-70%)
- Focus: Positioning and
footwork in the split
- Post: 3 sets of 8 Single Arm
Dumbbell Row (each)
WORKOUT PREP-
2 sets:
2 Power Cleans (build in
weight)
4 GHDs
5/4 Calorie Row (build in
pace
WORKOUT - Overhaul
Freedom (RX’d)
15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row
(KG conv: 60/42.5 PC)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Seated External
Rotations (each side)
15x Bootstrappers