16/08 – Alfalfa and Darla

WARM-UP

Banded Shoulders

-into- 

8:00 AMRAP 

3 Inch Worms 

5 Clean Grip Deadlifts (Empty bar) 

4 High Hang Muscle Cleans + Shoulder Press (Empty bar) 

3 Hang Power Clean and Push Press (Empty bar) 

2 Power Clean and Jerks (Empty bar) 

STRENGTH

7 sets x 5 Power Cleans and Jerks (every 1:45) 

* Weight should be 50% of 1RM + 2.2-5kg from previous wee

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

WORKOUT PREP

2 sets: 

2 x 15m Shuttle Run 

5 GHD/V-Ups 

5 Sit Ups 

WORKOUT – Alfalfa and Darla 

Freedom (RX’d) 

50 Abmat Sit ups 

10 x 15m Shuttle Runs 

50 GHDs (Or V-Ups) 

10 x 15m Shuttle Run 

50 Abmat Sit Ups 

10 x 15m Shuttle Run 

(Each shuttle run rep is 7m down + 7m back) 

Cap: 18 Min

COOL DOWN/MOBILITY

2 x 10 Shoulder Extension Bridges 

2 x 1 Min Rig Bicep Stretch 

2 x 45 Seconds Rig Tricep Stretch