1. Movement Prep/Activation5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))- into -3-4 sets (10:00 time cap)4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power Cleans + Push Press5 Power Clean and Push Jerks2. StrengthEvery minute for 10 minutes: 5 Power Clean and Jerks (+25lbs from Wk 1)* Reps should be touch and go. The Jerks are Push Jerks.3. Workout Prep1 set:50m Run2 Strict Pull Ups4 Air Squats50m Run
Every Minute (10:00)5 Power Clean and Push Jerks (+25lbs total from Wk1)- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Freedom (RX'd)Run 800m-into-5 Rounds5 Strict Pull Ups15 Air Squats-into-Run 800m
IndependenceNo Change to Workout
LibertyRun 400m-into-5 Rounds5 Jumping Pull Ups10 Air Squats-into-Run 400m
1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back
Splits Machine