WARM-UP -
Banded 7s + Hip Halo
Warmup
-into-
7:00 AMRAP
30-second Air Bike
5 Deadlifts (empty bar)
4 Hang Power Clean and Jerk
(empty bar)
2 Thrusters (empty bar)
4 Up Downs to Seal Pose +
Jump Over Bar
STRENGTH -
6 sets
Power Clean + Jerk (@
80-85%)
-rest 60-90 seconds between
sets-
WORKOUT PREP -
2 sets:
3 Deadlifts (build in weight)
2 Hang Power Clean and
Jerks (build in weight)
1 Thruster (build in weight)
10-second Air Bike (build in
pace)
WORKOUT - Honor and
Respect
Freedom (RX’d)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and
Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in
remaining time
(KG conv: 42.5/30 barbell)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 15 Side Lying Rotations
(each side)
1 Minute Barbell Forearm
Stretch
2x 30 Second Foam Roller
Hip Internal Rotations