1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
Build to a heavy Squat Clean
3. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
1 Rope Climb (halfway)
Maui
Freedom (RX’d)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)
(KG conv: 70/48)
Independence
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb (or 6 Inverted Ring Rows)
(KG conv: 61/43)
Liberty
10 min AMRAP
1-2-3-4-5. . .
Dumbbell Clean and Jerks (light)
2 Zombie Rope Climbs (or 6 Ring Rows)
- Target Reps: 35+ reps (Round of 7)
- Minimum Reps before scaling: 20 reps (Round of 5)
Rope Climb
Week 4 Day 1:
All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.
-Advanced athletes should practice starting from a jump, while beginners will use a box.
Alternate Workout Option:
5 sets:
10 DB Bicep Curls
10 Banded Lat Pulldowns
5-10 Strict Toes to Bar
* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.
Squat Clean
Heavy Single (10-12 minutes)
* Rest as needed between sets *