WARM-UP -
2:00 Machine
-into-
10:00 AMRAP
2x50ft Shuttle Run
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans (empty
bar)
5 Push Press (empty bar)
10 Box Step Ups
WORKOUT PREP -
3 sets:
1x50ft Shuttle Run
2 Clean and Jerks (build in
weight)
2 Box Jump Overs (build in
height)
WORKOUT - Cash
Freedom (RX’d)
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks (95/65)
Max Box Jump Overs (30/24)
-Rest 1:00 Between sets-
(KG conv: 42.5/30 C&J)
ACCESSORY
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is
challenging but allows for
good form throughout reps
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Barbell Forearm
Stretch
20x Scorpion Kicks (each
side)