WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
7 min AMRAP
10 Strict Sit Up
:10 Handstand Hold
5 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
STRENGTH -
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-
WORKOUT PREP-
2 sets:
1 Wall Walk (halfway)
2 Power Cleans (build in
weight)
4 GHD’s
WORKOUT - “American
Soldier”
Freedom (RX’d)
5 Rounds
3 Wall Walks
9 Power Cleans (135/95)
15 GHD’s (or V-Ups)
(KG conv: 61/43 PC)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)