WARM-UP -
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty
bar)
5 Front Squats
5 Push Press
5 Dumbbell Bench Press
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. Rest 1:30 between
sets.
WORKOUT PREP -
3 sets:
3 Dumbbell Power Cleans
3 Dumbbell Bench Press
-Build in weight across sets-
WORKOUT - Bowser’s Castle
Freedom (RX’d)
5 Rounds
15 Dumbbell Power Cleans
(50s/35s)
15 Dumbbell Bench Press
(50s/35s)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 min Barbell Forearm Stretch
1-2 min Squat Rack Pec Minor