WARM-UP -
10:00 AMRAP
1:00 Machine
5 Roll and Reach
3 Inchworms
3 Hang Muscle Cleans (empty
bar)
3 Power Cleans (empty bar)
10 Alternating V-Ups
WORKOUT PREP -
3 sets:
3 Power Cleans (build in
weight)
3 GHDs
WORKOUT - Earnhardt
Freedom (RXâd)
3 Sets
3 Rounds
10 Power Cleans (115/85)
12 GHDs (or V-Ups)
--rest 3:00 between sets-
(KG conv: 52.5/37.5 PC)
MAYHEM MINI-PUMP â
UPPER BODY POSTERIOR
3 Rounds
12 Double DB Prone Row @
moderate weight â maintain
quality RPE 7
12 Inverted Skull Crusher @
moderate weight â maintain
quality RPE 7
-Rest 2 min b/t rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
45 Second Supine Twists
1 Minute Forearm Smash