05/08 – Fort Worth, Texas

WARM-UP
2:00 Machine

into
Banded Hips

into
7:00 AMRAP

6 Deadbugs
3 Inch Worms
3 Muscle Cleans
3 Back Squats
3 Squat Cleans

STRENGTH
Back Squat for load:

10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WORKOUT PREP
3 sets:
50m Run
2 Power Cleans
1 Front Squat
1 Squat Clean

*At the top of the second power clean go into the front squat, drop the bar and reset to complete the squat clean.
Build in weight.

WORKOUT – Fort Worth, Texas

Freedom (RX’d)
400m Run
20 Power Cleans (70/50)
400m Run
15 Front Squats (70/50)
400m Run
10 Squat Cleans (70/50)

Cap – 16 Min

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 10 Reverse Leg Raises (each side)
20 x 90/90 Rotations
2 x 1 Min Calf Pumps