03/07 – Declaration of Independence

WARM-UP

• Burgener Warm Up Clean + 10 min
• Empty Barbell
• Perform 3-5 reps at each movement

into

• 3 x High Hang Clean + 3 x Hang Clean + 3 x Clean
• 2-3 x times

STRENGTH

12 min

• Build up to a Heavy Power Clean

WORKOUT PREP

2 sets:

• 5/4 Calorie machine (bike)(Build in pace)
• 5 GHD’s
• 4 Dumbbell Box Step Up (Build in height and weight)

WORKOUT – Declaration of Independence

Freedom (RX’d)

15:00 AMRAP

• Buy in: 45/35 Calorie Air Bike

3 Rounds

• 30 GHDs (V-Ups)
• 30 Dumbbell Box Step Ups (15/10)

      -in the remainder of time-

Max Calorie machine (Bike)