WARM-UP -
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) +
Skill Transfer (if time allows)
* 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 (This is strength
prep)
* 2-3 Times through
* Focus on footwork and
finishing pull
STRENGTH -
5 sets: 1 Power Clean + 1 Push
Jerk (@70% of 1RM)
3-2-1-1-1 Front Squat (build up
in weight)
WORKOUT PREP -
2 sets:
100m Run (at workout pace)
20-second Bike (at workout
pace)
WORKOUT - “Goonies Never
Say Die!”-
Freedom (RX’d)
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining
time
*Rest 1:30 between sets*
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)