WARM-UP -
8:00 AMRAP
30-second Machine
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
STRENGTH -
5 sets
1 Clean + Jerk (@ 75–80%)
-rest 60-90 seconds between
sets-
WORKOUT PREP -
2 sets
3 GHDs
10 Double Unders
1 Wall Walk
WORKOUT - Cobwebs
Freedom (RX’d)
5 Rounds
20 GHDs (or V-Ups)
75 Double Unders
5 Wall Walks
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x5 Quad Foam Rolling
(each side)
1 Minute QL Stretch (each
side)
2x10 Seated External
Rotations