16/09

WARM-UP
2:00 Machine

-into-

8:00 AMRAP

10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)

STRENGTH

12 minutes Heavy Single Deadlift

WORKOUT PREP

3 Sets
50m Run (build in pace)
3 Power Cleans (light – build in weight)

WORKOUT

Freedom (RX’d)
10 Power Cleans (60/40)
200m Run
8 Power Cleans (70/45)
200m Run
6 Power Cleans (85/60)
200m Run
4 Power Cleans (90/65)
200m Run
2 Power Cleans (100/70)
200m Run

COOL DOWN/MOBILITY

1 Minute Dorsiflexion Matrix
1 Minute Foot Smash