1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 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 (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will spend 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they could perform again after a few minutes of rest.
3. Workout Prep
2 sets:
2 Strict Pull Ups
2 Dumbbell Box Step Overs (build in weight)
Kang the Conqueror
Freedom (RX’d)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)
(KG conv: DB 22.5/15)
Independence
15 minute AMRAP:
5-4-3-2-1
Strict Pull Up (use minimal band or box assistance if needed)
Dumbbell Burpee Box Step Over (2×35/25 to 20”/16”)
(KG conv: DB 15/10)
Liberty
15 minute AMRAP:
5-4-3-2-1
Ring Row
Single Dumbbell Burpee Box Step Over (Light to 20”)
- Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
- Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)
Squat Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *