WARM-UP -
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-
moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs
STRENGTH -
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat
Clean + 1 Push Jerk @70-75%
of 1RM Clean
-into-
3×3 Clean Grip Deadlifts
@80-90% of 1RM Clean
WORKOUT PREP -
1 set:
5/4 Calorie Bike (at workout
pace)
2 Dumbbell Deadlifts
2 Dumbbell Hang Power
Cleans
2 Dumbbell Shoulder to
Overhead
WORKOUT - Numbuh Two
Freedom (RX’d)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans
(50s/35s)
Dumbbell Shoulder to
Overhead (50s/35s)
(Women cal: 16-14-12-10-8-6)
(KG conv: 22.5/15 DBs)
Extended Coaching Var
Freedom (RX’d)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts
(50s/35s)
9 Dumbbell Hang Power
Cleans (50s/35s)
6 Dumbbell Shoulder to
Overhead (50s/35s)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension
Bridges
4x 5 Quad Foam Rolling
(each leg)