1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
8×1 Power Clean + 1 Front Squat + 1 Push Jerk (Unbroken, build in weight)
-Complete a set every 1:30-
3. Workout Prep
2 sets:
3 Dumbbell Thrusters (build in weight)
2 Burpee Over Dumbbells
3 Toes to Bar
Freedom (RX’d)
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
(KG conv: 22.5/15 DBs)
Independence
14:00 AMRAP
7 Dumbbell Thrusters (35s/25s)
7 Burpee Over Dumbbell
7 Knees to Elbows
(KG conv: 15/10 DBs)
Liberty
14:00 AMRAP
7 Dumbbell Thrusters (light)
7 Up Down Over Dumbbell
7 Hanging Knee Raises
- Target number of Rounds: 8+ Rounds
- Minimum number of Rounds before scaling: 6 Rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
45 Seconds Supine Twists
20 90/90 Rotations
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-