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 Prep
Every 1:00 (10:00)
5 Clean and Jerks (touch and go)
*Use a light and comfortable weight
3. Workout Prep
3 sets:
3 Clean and Jerks (touch and go, build up in weight)
100m Row (build in pace)
Rest until minute 12:00 (after strength)
From minute 12-22:
Freedom (RX’d)
Every minute on the minute for 10 minutes
200/175m Row (Or Ski)
Independence
Every minute (10:00)
175/150m Row (Or Ski)
Liberty
Every minute (10:00)
150/125m Row (Or Ski)
- Target time each set: 40-45 seconds
- Time cap each set: 52 seconds
Day 1:
Advanced:
Accumulate 80 V Ups
Every time you break, perform 5 Burpees
Intermediate:
Accumulate 50 V Ups
Every time you break, perform 5 Burpees
Novice:
Accumulate 50 Abmat Situps
Every time you break, perform 3 Burpees
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
Rest exactly 2 minutes. The metcon begins at the 12 min mark.…