WARM-UP -
2:00 Machine
-into-
7:00 AMRAP
10 Walking Lunge Steps
10 Cossack Squats
5 Med Ball Clean (practice-
light weight)
WORKOUT PREP -
2 sets:
4 Wall Ball Walking Lunges
3 Hang Wall Ball Cleans
(build-in weight)
WORKOUT - Cinnamon-
Sugar
Freedom (RX’d)
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans
(20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans
(20/14)
100ft Wall Ball Lunge (20/14)
(KG conv: 9/6 WB)
The ball can be held any way
for the lunges. The cleans are
hang squat cleans.
STRENGTH COMPLEX
Every 2:00 for 5 sets,
building in weight:
3 Push Press + 2 Push Jerks +
1 Shoulder to Overhead
* Complex should be
completed unbroken.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x10 Down Dog
2x 1 Min Calf Pump
1 Min Couch Stretch