WARM-UP -
8:00 AMRAP
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty
bar)
5 Hang Muscle Cleans (empty
bar)
5 Hang Power Cleans (empty
bar)
STRENGTH -
6 sets:
4 Clean Grip Deadlifts + 2
Hang Power Cleans (Build in
weight)
-Complete one set every 1:45-
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike
2 Clean and Jerks (build up
to second weight)
WORKOUT - Despicable Me
Freedom (RX’d)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)
** There is a 6 minute time
cap in each section.
(KG conv: CJ1 - 42.5/30, CJ2
- 60/42.5, CJ3 - 85/57.5)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
1 Minute Adductor Rockbacks
1 Minute Posterior Shoulder
Smash