PROGRAMMING NOTE
We have squatting in the
strength today after all the
squatting on Monday. The
purpose of this is to flush the
lower body, with the strength
being more skill-based,
resulting in the squats being
light. If some athletes feel this
is too much, please disregard
the Front Squats in the
strength and just do Clean
High Pulls and Hang Power
Cleans.
WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
7:00 AMRAP
5 Inch Worms + Dynamic
Squat Stretch
5 Clean Grip Deadlifts (empty
bar)
4 High Hang Muscle Cleans
(empty bar)
3 Front Squats (empty bar)
STRENGTH -
5 Unbroken sets:
3 Clean High Pulls + 3 Hang
Power Cleans + 3 Front
Squats
* Building Sets (Don’t exceed
70% of 1RM Power Clean)
WORKOUT PREP -
3 sets:
2 Devils Press (build in
weight)
4 Sit Ups
WORKOUT - Alex and Marty
Freedom (RX’d)
15-12-9-6-3
Devil Press (2x50/35)
45-36-27-18-9
Sit Ups
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)