WARM-UP -
8:00 AMRAP
10 Cossack Squats
5 light Dumbbell Hang Cleans
5 Up Downs
5 Kip Swings
5 Ring Rows
3 Tempo Front Squats
STRENGTH -
8 sets
2 Tempo Front Squat (70-
80%)
Tempo = 3 sec down/no
pause/1 sec up/no pause
(3010)
-rest 60-90 between sets-
WORKOUT PREP -
2 sets:
3 Hang Dumbbell Squat
Cleans (build-in weight)
2 Burpee Box Get Overs
(build-in height)
Set 1: 5 Pull Ups
Set 2: 3 Chest to Bar
WORKOUT - Badlands
Freedom (RX’d)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullups
(KG conv: 52.5/37.5 HSC)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Shoulder Extension
Bridges
20 Scorpion Kicks (each side)
1 Minute Barbell Forearm
Stretch