29/07 – Teacher and Defender

WARM-UP
Banded Shoulders

into

8:00 AMRAP

3 Inch Worms
5 Clean Grip Deadlifts (Empty bar)
4 Hang Muscle Cleans + Shoulder Press (Empty bar)
3 Hang Power Clean and Push Press (Empty bar)
2 Power Clean and Jerks (Empty bar)

STRENGTH
6 Power Clean and Jerks x 6 sets (every 2:00)

WORKOUT PREP

2 sets:
3 Pull Ups
2 Burpee to Bar

WORKOUT – Teacher and Defender

Freedom (RX’d)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar

COOL DOWN/MOBILITY
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
2 x 10 Reverse Leg Raises (each side)
1 Min Couch Stretch