HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and the athletes are feeling
it, then let them build to a 1RM
WORKOUT – The Liberty Lift
FREEDOM (RX'D)
10:00 AMRAP
5 Burpee Over Bar
DEADLIFT
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
WORKOUT – Swole Team Six
FREEDOM (RX'D)
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Complet
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as
needed. Weighted Vest 20/14.
STRENGTH
Every 2:00 × 6 sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8
WORKOUT – Clafoutis
FREEDOM (RX'D)
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)
(KG conv: 9/6)
Rope Climbs
WORKOUT – Saint-Honoré
FREEDOM (RX'D)
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)
STRENGTH
Every 1:00 x 5 sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets
STRENGTH
Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR
RPE 9)
WORKOUT – Mille-Feuille
FREEDOM (RX'D)
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)
25:00 AMRAP
1 Mile Run
Max Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)