WODScreen
WARM UP
AMRAP 10
45s row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows
COMPLEX: HANG SQUAT CLEANS + PUSH PRESS (20min)
1x [ 5 Hang Squat Cleans + 5 Push Press ]
1x [ 4 Hang Squat Cleans + 4 Push Press ]
1x [ 3 Hang Squat Cleans + 3 Push Press ]
1x [ 2 Hang Squat Cleans + 2 Push Press ]
1x [ 1 Hang Squat Clean + 1 Push Press ]
*Build in weight across sets.
*Complete each complex unbroken.
WORKOUT
Freedom (RX’d)
Benchmark Workout – Jackie
FOR TIME:
1000m row
50 Thrusters (20kg / 15kg)
30 Pull-ups
(TC: 10min)
Independence
Benchmark Workout – Jackie
FOR TIME:
800m row
50 Thrusters (15kg / 10kg)
20 Pull-ups
(TC: 10min)