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 Prep
- Hang Squat Clean: 3RM
- Clean Grip Deadlift: 3×3 @ 90% of 1RM Clean
3. Workout Prep
2 sets:
2 Thrusters (build in weight)
4 GHD’s
4 Crossovers (OR 8 Double-unders OR 8 Single-unders)
3 Clean Deadlift x 3 Sets @90% 1RM Clean
“Phase10”
Freedom (RX’d)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups (Or V-Ups)
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-
(KG conv: 30/20)
Independence
2 Sets:
3 Rounds
12 Thrusters (55/35)
12 GHD Sit Ups + 6in riser
36 Double Unders
-rest 3:00 between sets-
(KG conv: 25/15)
Liberty
2 Sets:
3 Rounds
12 Dumbbell Thrusters (light)
12 Sit Ups
24 Single Unders
-rest 3:00 between sets-
- Target time each set: sub 4 minutes
- Time cap each set: 5 minutes
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
Hang Squat Clean:
– Establish a 3 RM for the day