WARM-UP -
3 minute cardio of choice
Mayhem Hip Halo Activation
2 Sets with an empty bar
or PVC:
- 3 Clean Pulls from the
High Hang (focus on speed
through the middle)
- 3 Clean High Pulls from the
High Hang (focus on elbows
high and outside, keep the
bar close)
- 3 Muscle Cleans from the
High Hang (focus on a fast
turn-over)
- 3 Tall Power Cleans (focus
on pulling under the bar)
- 3 High Hang Power Cleans
- 3 Hang Power Cleans
STRENGTH WORKOUT -
Community Cup Workout #3:
20 minutes total to find a
1 rep Hang Power Clean AND
1 rep Front Squat
FINISHER WORKOUT PREP -
2 sets:
30 second Row
5 Wall Balls
WORKOUT - Community
Cup Workout #3
Freedom (RX’d)
In 20 minutes, establish:
1-rep-max hang power clean
1-rep-max front squat
Optional Finisher
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls
(20/14)
(KG conv: 9/6)
Rotate every time the other
partner completes the wall
balls. Score is total calories
on the rower.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
2 Minute Bench Stretch for