WARM-UP -
Burgener Warm Up Clean + Skill Transfer (15:00)
* 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 Ttimes through
* Focus on footwork and finishing the pull
STRENGTH -
Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%)
* Can drop and reset between reps.
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike
4 Wall Balls
2 Thrusters (build-in weight)
WORKOUT - “Leave him, he’s a straggler. Stragglers must be left to fend for themselves”
Freedom (RX’d)
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls (20/14) Even: 12/10 Calorie Air Bike
-rest 2:00 -
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters (95/65) Even: 12/10 Calorie Air Bike (KG conv: WB 9/6, Thrusters 43/29)
MOBILITY -
1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)