1. Movement Prep/Activation
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
* Focus on footwork and finishing pull
2. Strength Prep
- 5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM)
- 3-2-1-1-1 Front Squat (build up in weight)
3. Workout Prep
2 sets:
100m Run (at workout pace)
20-second Bike (at workout pace)
3-2-1-1-1 Front Squat (build up in weight)
– Rest as needed between sets –
“Goonies Never Say Die!”
Freedom (RX’d)
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
Independence
3 sets
3:30 AMRAP
350m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets
Liberty
3 sets
3:30 AMRAP
300m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets
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Target number of Calories each set: 25+/18+ Calories
-
Minimum number of Calories before scaling: 18/12 Calories
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *