WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or
empty bar *
STRENGTH -
5 sets: 1 High Hang Squat
Clean + 1 Hang Squat Clean +
1 Squat Clean (@65% of 1RM
Clean)
* Complete a set every 1:30 *
-Into-
3 sets: 3 Push Jerks (@75% of
1RM Clean and Jerk)
WORKOUT PREP -
2 sets
1 Power Clean
2 Push Ups
3 Air Squats
WORKOUT - The Chief-
Freedom (RX’d)
“The Chief”
3:00 AMRAP (5 sets)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
(KG conv: 61/43)
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)