WARM-UP -
8:00 AMRAP
45-second Row
5 Clean Deadlifts (empty bar)
5 High Hang Muscle Cleans
(empty bar)
5 Shoulder Press (empty bar)
10 Bird Dogs
STRENGTH -
Every 2:00 for 5 sets: Muscle
Cleans + Shoulder Press
Set 1: 10+10
Set 2: 8+8
Set 3: 6+6
Set 4: 4+4
Set 5: 2+2
*Building Sets (Don’t exceed
65% of 1RM Power Clean)
WORKOUT PREP -
1 set:
2 Burpee Over Rower
5/4 Calorie Row
2 Burpee Over Rower
WORKOUT - Italian Sub
Freedom (RX’d)
For Time:
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower-
MOBILITY -
1 min lacrosse ball pec smash
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)