21/10 – Jackie

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 (20/15)
30 Pull Ups

Time cap: 10 minutes

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

Choose 2 of the following:
2 x 10 Reverse Leg Raises (each side)
20 x Shoo the Cat
15 x Bootstrappers