6.20.2022
Warm-up
[3:00-10:00]
200m jog
+
5:00 at Warm Up pace
20 single unders
5 Push Up to down Dog
5 Squat to Stands
5/5 Cossack Squat
Specific Prep
[10-20:00]
Demo and practice a double Push Up Burpee
+
with empty bar:
5 front squats
5 hang power cleans
5 hang squats cleans
+
build to workout weight
3 hang squats cleans (or HPC + FS)
Metcon
[20-60:00]
Freedom Day (Time)
With a partner
6 rounds (40:00 Time Cap)
19 Double Push Up Burpees
18 Hang Squat Cleans (95/65)
65 Double Unders
400m Run (together)
Open (RX+): HSC (115/75)
Freedom Day BUILD (Time)
6 rounds for time
19 Burpees
18 Hang Power Clean + Front Squat (75/55)
65 Single Unders (each partner)
400m Run (together)
Cool Down/Stretch
1:00/1:00 couch stretch
1:00/1:00 pigeon pose
2:00 foam roll legs/calves
