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 -
8:00 to establish a Heavy
Power Clean
-into-
3x8 Hang Muscle Cleans (40-
50% of Heavy Power Clean)
WORKOUT PREP -
3 sets:
2 Clean and Jerks (build in
weight)
WORKOUT - GRACE
Freedom (RX’d)
“Grace”
For Time
30 Clean and Jerks (135/95)
(KG conv: 61/43)
OPTIONAL ACCESSORY
4 sets:
12 Standing Landmine Twists
10 Landmine Press (each)
10 Landmine RDL (each)
*Rest 2:00 b/t sets
MOBILITY -
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)