WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
10 Glute Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
3 sets x 3 Deadlifts (85-90%)
-Complete a set every 2:45-
WORKOUT PREP-
3 sets:
2 Power Cleans (build in
weight)
1 Wall Walk
WORKOUT - Happy Gilmore
Freedom (RX’d)
9:00 AMRAP
Round 1: 3 Power Cleans
(155/105) + 1 Wall Walk
Round 2: 3 Power Cleans
(155/105) + 2 Wall Walks
Round 3: 3 Power Cleans
(155/105) + 3 Wall Walks
Round 4: 6 Power Cleans
(155/105) + 4 Wall Walks
Round 5: 6 Power Cleans
(155/105) + 5 Wall Walks
Round 6: 6 Power Cleans
(155/105) + 6 Wall Walks
Round 7: 9 Power Cleans
(155/105) + 7 Wall Walks
(KG conv: 70/47.5)
* Repeat from October 20th,
2023
** The workout continues
increasing in this manner until
the time is up. For scoring,
note the round number of
the last round successfully
completed + reps into the
next round.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Seated External
Rotations (each side)
1 Minute Posterior Hip Stretch
OPTION 2 STRENGTH -
3 sets x 3 Shoulder Press
(85-90%)
-Complete a set every 2:45-