WARM-UP -
Hip Halo
-into-
8:00 AMRAP
30-second Machine
3 Inchworms
3 Lunge Matrix
3 Muscle Clean + Strict Press
(empty bar)
10-second Handstand Hold
5 Cat/Cows
WORKOUT PREP -
3 sets:
2 Power Cleans (build across
sets)
4 Back Rack Walking Lunge
Steps (build across sets)
GYMNASTICS - Pressing
Test Week! It’s time to see
our hard work pay off. How
do your numbers compare to
week one?
Level 1: Complete max effort
wall walks [to your comfort
level] within 2 minutes.
Level 2: Complete max effort
kipping handstand push ups
within 2 minutes.
Level 3: Complete max effort
strict wall facing handstand
push ups within 2 minutes
Sets do not need to be
completed unbroken. Perform
max reps within the two
minutes.
WORKOUT - Boilermakers
Freedom (RX’d)
5 sets
10 Power Cleans (115/80)
50ft Back Rack Walking
Lunge (115/80)
10 Power Cleans (115/80)
-Rest 1:1 between sets-
(KG conv: 52.5/35)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
15x Bootstrappers
2x 30 Second Pigeon Stretch
Drops