The MVMT LAB – Functional Fitness Classes
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Hang Clean High Elbows (empty)
4 Hang Muscle Cleans (empty)
3 Hang Power Cleans (empty)
5 Pike Push Ups
2. Workout Prep
3 sets:
3 Hang Power Cleans (build-in weight)
2 Strict Handstand Push Ups
Gymnastic Skill Review (Checkmark)
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
Workout
Between the Lions (4 Rounds for time)
Freedom (RX’d)
Every 4:00 (4 sets)
10 Hang Power Cleans (155/105)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (155/105)
(KG conv: 70/48 HPC)
Independence
Every 4:00 (4 sets)
10 Hang Power Cleans (135/95)
10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups
10 Hang Power Cleans (135/95)
(KG conv: 61/43 HPC)
Liberty
Every 4:00 (4 sets)
10 Dumbbell Cleans (light)
20 Dumbbell Shoulder Press (light)
10 Dumbbell Cleans (light)
Target time each set: 1:30-2:00
Time cap per set: 3 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)