Warm-up:
2 sets:
10 Banded Good Mornings
10 Banded Pass Throughs
-into-
3 sets:
3 Inch Worms
5 Clean Pulls
4 Muscle Cleans
3 Hang Power Cleans
2 Power Cleans
*With an empty bar
+
EMOM 5
5 Power Cleans @ 50-55% (Singles)
-rest 1:00-
EMOM 5
3 Power Cleans @ 60-65% (Singles)
-rest 1:00-
Every :30s x5 mins
1 Power Cleans @ 70-75%
+
Freedom (RX'd)
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
—
Independence (Scaled/Masters)
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-ups
—
Compete (Open Prep/Quarterfinals)
100-80-60-40-20
Double Unders
50-40-30-20-10
V-Ups
Time Cap - 14 mins
Target - 8 mins
**INTENTION - Stimulus is moderate-high pacing across the workout. “Annie” is typically 50-40-30-20-10 of Double Unders and Situps. “Bad Annie” has double the amount of double unders. For today’s workout, athletes who cannot perform double unders will perform double the amount of single unders. You have to keep moving on the sit-ups and be aggressive in the transitions.