WARM-UP -
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty
bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows
STRENGTH -
5-4-3-2-1 Hang Squat Clean
+ Push Press (Build in weight
across sets)
Set 1: 5 Hang Squat Cleans +
5 Push Press
Set 2: 4 Hang Squat Cleans +
4 Push Press
Set 3: 3 Hang Squat Cleans +
3 Push Press
Set 4: 2 Hang Squat Cleans +
2 Push Press
Set 5: 1 Hang Squat Clean + 1
Push Press
*Complete each complex
unbroken
WORKOUT PREP -
2 sets:
100m Row (build in pace)
5 Thrusters
4 Pull Ups
WORKOUT - Jackie
Freedom (RX’d)
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(KG conv: 20/15 Thrusters)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
Choose 2 of the following:
2x 10 Reverse Leg Raises
(each side)
20x Shoo the Cat
15x Bootstrappers