1. Movement Prep/ActivationHip Halo Warm-up-into-6 min AMRAP20-second Double Under or Crossover Practice3 Wall Ball Squats 3 Wall Ball Push Press (no squat)3 Wall Balls3 Clean and Jerks (empty bar - build across)
2. Workout Prep3 sets:2 Clean and Jerks (build in weight)4 Wall Balls10 Double Unders
Mozzarella
Freedom (RX'd)Every 1:00 (7 rounds / 21 minutes)Minute 1: 6 Clean and Jerks (135/95)Minute 2: 15 Wall Balls (20/14)Minute 3: 50 Double Under(KG conv: C&J 61/43, WB 9/6)IndependenceEvery 1:00 (7 rounds)Minute 1: 6 Clean and Jerks (115/80)Minute 2: 15 Wall Balls (14/10)Minute 3: 35 Double Under(KG conv: C&J 52/36, WB 6/4)
LibertyEvery 1:00 (7 rounds)Minute 1: 6 Dumbbell Clean and Jerks (moderately-light)Minute 2: 10 Wall Balls Thrusters (light)Minute 3: 50 Single Unders
4 sets at RPE 8:
Rest 1:00-1:30 b/t sets
Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
DB Snow Angel Raise
Focus: Stand tall with a light dumbbell in each hand (palms facing forward). Keep the arms straight (but not locked out), raise the arms out to the side until they are directly overhead and then return to the starting position. Keep the core engaged to isolate work on the shoulder and don’t be tempted to go too heavy on this movement.
Single Leg Calf Raise
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
Pre Post Workout Front Rack Couplet