WARM-UP -
Burgener Warm Up + Skill
Transfer:
* 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 -
5 sets
3 Squat Clean + 3 Push Jerks
(unbroken, build-in weight)
-complete a set every 2:00-
WORKOUT PREP -
3 sets:
4 Front Rack Walking Lunges
(build in weight)
2 Strict Pull Ups
WORKOUT Scouts
Freedom (RX’d)
3 Rounds
50ft Front Rack Walking
Lunge (95/65) [or 100ft Sled
Push (3x45/2x45)]
15 Strict Pull-ups
(KG conv: 42.5/30 Lunge,
3x20/2x20 Sled)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
(each leg)
2x 10 Down Dog
20x Scorpion Kicks (each