WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC -
Empty bar)
4 Hang Muscle Cleans +
Shoulder Press (PVC - Empty
bar)
3 Hang Power Clean and
Push Press (PVC - Empty
bar)
2 Power Clean and Jerks
(PVC - Empty bar)
STRENGTH -
6 Power Clean and Jerks x 6
sets (every 2:00)
WORKOUT PREP -
2 sets:
3 Pull Ups
2 Burpee to Bar
WORKOUT - Teacher and
Defender
Freedom (RX’d)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Cat Cow
2x 10 Reverse Leg Raises
(each side)
1 Min Couch Stretch