WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up
-into
8 min AMRAP
10yd Bear Crawl
10yd Bear Crawl Backwards
5 Clean Deadlifts
4 Muscle Cleans
3 Power Cleans
5 Shoulder Press
:10 Handstand Hold
STRENGTH -
Shoulder Press: establish
an 8 RM for the day. Then,
perform a drop set of 8-10
reps at 85-90% and 8-10 reps
80-85% of that 8 RM.
WORKOUT PREP-
3 sets:
2 Power Cleans (build in
weight)
1 Wall Walk
WORKOUT - Uno
Freedom (RX’d)
9:00 AMRAP
Round 1: 3 Power Cleans
(155/105) + 1 Wall Walk
Round 2: 3 Power Cleans
(155/105) + 2 Wall Walks
Round 3: 3 Power Cleans
(155/105) + 3 Wall Walks
Round 4: 6 Power Cleans
(155/105) + 4 Wall Walks
Round 5: 6 Power Cleans
(155/105) + 5 Wall Walks
Round 6: 6 Power Cleans
(155/105) + 6 Wall Walks
Round 7: 9 Power Cleans
(155/105) + 7 Wall Walks
(KG conv: 70/48)
** The workout continues
increasing in this manner until
time is up. For scoring, note
the round number of the last
round successfully completed
+ reps into the next round.
MOBILITY -
1 min tricep smash (each)
1 min overhead banded
distraction (each)
1 min Barbell grip smash
(each side)