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 Times
through
* Focus on footwork and
finishing the pull
STRENGTH -
6 sets
2 Power Cleans + 2 Front
Squats + 2 Jerks (build-in
weight)
-complete a set every 2:00-
*Complete unbroken
WORKOUT PREP-
2 sets:
100m Row (build in pace)
3 Toes to Bar
WORKOUT - Fear
Freedom (RX’d)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00)
perform 12 Toes to Bar
COOL DOWN/MOBILITY -
20 Shoo the Cat
1 Minute Quardrupled
Forearm Stretch
1 Minute Couch Stretch
Extended Coaching Workout
Variation for today can be
found on the last page of this
pdf (before the graphic)