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 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk
@80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts
@90%+
WORKOUT PREP -
1 set:
100m Row
10ft Single Dumbbell Walking
Lunge
WORKOUT - Deputy Kovacs
Freedom (RX’d)
For Time:
250/200m Row
150ft Single Dumbbell
Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell
Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell
Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking
Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking
Lunge (50/35)
(KG conv: 22.5/15 DB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Bench Stretch for
Lats
15x Bootstrappers
4x 5 Quad Foam Rolling
(each leg)