Crossover Symmetry or
Banded 7’s + Hip Halo
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
STRENGTH -
Heavy 2-rep Deadlift:
* Rest a little longer than
normal between sets when
you reach heavier weights *
WORKOUT PREP-
2 sets:
1 Sandbag Clean (build in
weight)
3 Chest to Bars
4 Toes to Bar
5 Wall Balls
WORKOUT - Affiliate Version
of “Pig Chipper”-
Freedom (RX’d)
For time
5 Sandbag Cleans (150/100)
(OR 5 Power Cleans
(205/135))
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Sandbag Cleans (150/100)
(OR 5 Power Cleans
(205/135))
(KG conv: 70/45 Sandbag,
93/61 Power clean, 9/6 wall
ball)
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)