1. Movement Prep/Activation
2:00 Machine-into-8:00 AMRAP10 Glute Bridge hold (each)10 Hollow Rocks5 Roll and Reach5 Deadlifts (empty bar - build across sets)2. Strength3 sets x 3 Deadlifts (85-90%)-Complete a set every 2:45-3. Workout Prep3 sets:2 Power Cleans (build in weight)1 Wall Walk
3 sets x 3 Deadlift (85-90%)-Complete a set every 2:45-
Freedom (RX'd)
9:00 AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans (155/105) + 3 Wall WalksRound 4: 6 Power Cleans (155/105) + 4 Wall WalksRound 5: 6 Power Cleans (155/105) + 5 Wall WalksRound 6: 6 Power Cleans (155/105) + 6 Wall WalksRound 7: 9 Power Cleans (155/105) + 7 Wall Walks(KG conv: 70/47.5)
* Repeat from October 20th, 2023** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
Independence9:00 AMRAPRound 1: 3 Power Cleans (135/95) + 1 Wall WalkRound 2: 3 Power Cleans (135/95) + 2 Wall WalksRound 3: 3 Power Cleans (135/95) + 3 Wall WalksRound 4: 6 Power Cleans (135/95) + 4 Wall WalksRound 5: 6 Power Cleans (135/95) + 5 Wall WalksRound 6: 6 Power Cleans (135/95) + 6 Wall WalksRound 7: 9 Power Cleans (135/95) + 7 Wall Walks(KG conv: 60/42.5)
Liberty9:00 AMRAPRound 1: 3 Dumbbell Hang Power Cleans (light) + 1 Inch WormRound 2: 3 Dumbbell Hang Power Cleans (light) + 2 Inch WormsRound 3: 3 Dumbbell Hang Power Cleans (light) + 3 Inch WormsRound 4: 6 Dumbbell Hang Power Cleans (light) + 4 Inch WormsRound 5: 6 Dumbbell Hang Power Cleans (light) + 5 Inch WormsRound 6: 6 Dumbbell Hang Power Cleans (light) + 6 Inch WormsRound 7: 9 Dumbbell Hang Power Cleans (light) + 7 Inch Worms
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 10 Seated External Rotations (each side)1 Minute Posterior Hip StretchNote: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seated External RotationsPosterior Hip Stretch