WARM-UP -
10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts
3 High Hang Muscle Cleans +
Shoulder Press
3 Power Clean and Jerks
-PVC to Empty Bar-
WORKOUT PREP -
3 sets:
5/4 Calorie Row
2 Clean and Jerks (build in
weight)
WORKOUT - Redbeard’s
Ghost
Freedom (RX’d)
Every 1:15 (10 sets)
10/8 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-
60%)
ACCESSORY -
3-4 sets:
10 Landmine Press (each) @
Moderate weight – maintain
control and quality
10 Landmine Twists @
Moderate weight – maintain
control and quality
10 Landmine RDL (each) @
Moderate weight – maintain
control and quality
*Rest 2:00 between sets
**Athletes can partner up and
go 1:1 on sets
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
(each leg)
2x 10 Open Book