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 -
8x1 Power Clean + 1
Front Squat + 1 Push Jerk
(Unbroken, build in weight)
-Complete a set every 1:30-
WORKOUT PREP -
2 sets:
3 Dumbbell Thrusters (build
in weight)
2 Burpee Over Dumbbells
3 Toes to Bar
WORKOUT - The Jungle
Book
Freedom (RX’d)
14:00 AMRAP
7 Dumbbell Thrusters
(50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
15 Bootstrappers
45 Seconds Supine Twists
20 90/90 Rotations
OPTION 2 STRENGTH -
8 sets: 2 Power Cleans + 1
Push Jerk
* Can drop and reset
between Power Cleans
* Build in weight
* Complete a set every 1:30