WARM-UP -
8:00 AMRAP
30 Single Unders
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
STRENGTH -
Every 2:00 x 7 sets:
1 Clean + 1 Jerk (@ 80–85%)
WORKOUT PREP -
3 sets:
3 Deadlifts (build in weight)
10 Double Unders
WORKOUT - Candied Yams
Freedom (RX’d)
10 Rounds
10 Deadlifts (135/95)
30 Double Unders
(KG conv: 60/42.5 DL)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Seated External
Rotations (each side)
2x 1 Minute Calf Pumps