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
8:00 to establish a Heavy Power Clean
-into-
3×8 Hang Muscle Cleans (40-50% of Heavy Power Clean)
3. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)
30 Clean and Jerks, 135# / 95#
Freedom (RX’d)
For Time
30 Clean and Jerks (135/95)
(KG conv: 61/43)
Independence
For Time
30 Clean and Jerks (115/80)
(KG conv: 52/36)
Liberty
For Time
30 Dumbbell Clean and Jerks (light)
- Target time: 3-5 minutes
- Time cap: 8 minutes
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
8 minutes to establish a Heavy Power Clean