WARM-UP -
Hip Halo
-into-
8 min amrap:
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty
bar)
5 Shoulder Press (empty bar)
STRENGTH -
5 working sets of:
5 Deadlifts + 3 Hang Power
Cleans + 1 Push Jerk
* Work up to a Heavy,
Unbroken set
WORKOUT PREP-
2 sets
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
WORKOUT - I love Rock
‘N Roll
Freedom (RX’d)
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)