WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or
empty bar *
STRENGTH -
5 sets: 3 Position Squat Clean
(high hang/hang/floor) @60-
70% of 1RM Clean & Jerk,
complete a set every 1:30
3 sets: 1 Push Jerk: @80-90%
of 1RM Clean and Jerk
WORKOUT PREP -
2 sets:
2 Hang Squat Cleans (build-
in weight)
2 Burpee Chest to Bar
WORKOUT - Buffalo Wild
Wings
Freedom (RX’d)
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
(KG conv: 70/48)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)