WARM-UP -
10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Hang Muscle Clean
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-
WORKOUT PREP-
3 sets:
5/4 Calorie Bike Erg (build
in pace)
2 Hang Power Cleans + 2
Push Jerks (build in weight)
WORKOUT - The Ranch
Freedom (RX’d)
Every 2:00 (16:00)
15/12 Calorie Bike Erg (Or
12/10 Calorie Air Bike)
6 Hang Power Cleans + 4
Push Jerks (50-60%)
ACCESSORY -
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly
(light)
-Rest 2:00 between sets-
Score = weight of the Bench
Press. You can increase
weight or stay the same
across all 3 sets.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf & Big Toe
Stretch
20x Shoo the Cat