WARM-UP -
8:00 AMRAP
30-second Row
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Hang Power
Cleans
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%,
then back to 80–85–90%
Post: 3 Sets of 12 Seated
Cable Rows (or Banded
Rows)
WORKOUT PREP -
2 sets:
5/4 Calorie Row
3 Hang Power Cleans (build
in weight)
WORKOUT - Sooner
Schooner
Freedom (RX’d)
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)
(KG conv: 42.5/30 HPC)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Squat Minor Pec
Rack
2x 10 Reverse Leg Raises
(each side)
2x 1 Minute Pec Stretch