10:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical
Jump
5 Hang Muscle Cleans (empty
bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)
STRENGTH -
3 sets:
10 Front Squat (60-65%)
2 Standing Box Jumps
-rest 2:00 between sets-
WORKOUT PREP -
3 sets:
2 Power Cleans (build in
weight)
1x50ft Shuttle Run (build in
pace)
WORKOUT - Boston Celtics
Freedom (RX’d)
10 Rounds
1 Power Clean (205/135)
4x50ft Shuttle Run
(KG conv: 93/61 PC)
* Each Shuttle Run rep is 25
feet down + 25 feet back
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2x10 Open Book
2x10 Reverse Leg Raises
2x :45 Ring Tricep Stretch