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, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Heavy Single Squat Clean + Push Jerk (10-12 minutes)
3. Workout Prep
2 sets:
2 Overhead Squats (Build in weight)
2 Burpee Over Bar
2 Pull Ups
Potatoes Au Gratin
Freedom (RX’d)
3 sets:
5:00 AMRAP
8 Overhead Squats (95/65)
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
(KG conv: 43/29)
Independence
3 sets:
5:00 AMRAP
8 Overhead Squats (75/55)
7 Burpee Over Bar
6 Pull Ups
-rest 3:00 between sets-
(KG conv: 34/25)
Liberty
3 sets:
5:00 AMRAP
5 Dumbbell Front Squats (light)
5 Up Downs
5 Jumping Pull Ups
-rest 3:00 between sets-
- Target number of Rounds: 3+ rounds
- Minimum number of Rounds before scaling: 2 Rounds
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
Build to a heavy Squat Clean + Push Jerk
(10-12 min)