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 8-10 minutes completing 3 sets of 2 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×2 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.
– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike
3 Dumbbell Thrusters (build in weight)
3 Toes to Bar
2 Front Squats x 3 sets @85% of 1RM Clean
* Rest 60-90 seconds between sets *
Carmel Pecan Turtle Cheesecake
Freedom (RX’d)
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)
(KG conv: 22.5s/15s)
Independence
12:00 Amrap
12/10 Calorie Assault Bike
10 Toes to Bar
8 Dumbbell Thrusters (35s/25s)
(KG conv: 15s/10s)
(10/8 Echo conv)
Liberty
12:00 Amrap
10/8 Calorie Bike Erg
8 Hanging Knee Raises
6 Dumbbell Thrusters (light)
(8/6 Assault, 6/5 Echo conv)
- Target number of Rounds: 6+ rounds
- Minimum number of Rounds before scaling: 4.5 rounds
2 Power Cleans x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *