20250704 - “Freedom Complex”

Written By Robert Mejia

Training Session Focus: Full body barbell complex and some intense conditioning work.

Warm Up:
2 Rounds
10 BB RDLs
5 Front Squats
5 Thrusters
5 Hang Muscle Clean

Work:
Barbell Complex - 4 Rounds (rest 2-3 minutes)
2-2-2
Power Clean + Front Squat + Thruster

Then:
Alt. DB Snatch - 3x12
Weighted Sit Ups - 3x15
Banded Side Steps - 2x20

METCON - 6RFT: “Hotshot 19”
20 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m Run

22 minute time cap

Cool Down:
Wall Hip Flexor Stretch - 1:00 per side
Supine Twist - :45s per side
Foam Rolling Quds - 1:00

Robert Mejia https://ghostmakerathletics.com
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20250703 - “Shoulder Armor”