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 -
1RM Squat Clean and Push
Jerk
10-12 minutes
* rest as needed between
lifts *
WORKOUT PREP -
2 sets:
3 Pull Ups
3 Push Ups
WORKOUT - Scotty Smalls-
Freedom (RX’d)
10 Rounds
10 Pull Ups
10 Push Ups
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)