12/09 – “You got it, Dude!”
September 7, 202416/09
September 15, 2024WARM-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
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
*Weight should be 50% of 1RM +5kg from previous week
*All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
WORKOUT PREP
2 sets:
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
2 Dumbbell Push Ups
*Build in weight
WORKOUT – Have Mercy!
Freedom (RX’d)
10:00 AMRAP
12 Dumbbell Deadlifts (2 x 22.5/15)
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Ups
*Weight – 2 x 22.5/15
Target number of Rounds: 7+ Rounds
COOL DOWN/MOBILITY
1 Min Dorsiflexion Matrix
1 Min Barbell Forearm Stretch
2 x 10 Down Dog
