WARM-UP -
8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty
bar)
3 Shoulder Press (empty bar)
10 Deadbugs
6 Box Step Ups
STRENGTH -
Every 2:00 (6 sets)
2 Power Cleans + 2 Push
Jerks (moderate-heavy)
- complete unbroken, build-in
sets-
WORKOUT PREP-
2 sets:
2 Shoulder to Overhead
(build in weight)
2 Deadlifts (build in weight)
2 Box Jumps (build in height)
WORKOUT - Open 13.2
Freedom (RX’d)
13.2
10:00 AMRAP
5 Shoulder to Overhead
(115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
(KG conv: 52.5/35)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Calf & Big Toe
Stretch
2 Minute Quadruped Forearm
Stretch