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 -
6 sets x 3 Power Cleans +
2 Front Squat + 1 Push Jerk
(Unbroken, build in weight)
-Complete a set every 2:00-
WORKOUT PREP -
2 sets:
10 Double Unders
4 Strict Sit Ups
WORKOUT - Just Go With It
Freedom (RX’d)
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Band Biceps Stretch
2x 1 Minute Pec Stretch
OPTION 2 STRENGTH -
6 sets x 3 Power Cleans + 1
Push Jerk
(Unbroken, build in weight)
-Complete a set every 2:00-