WARM-UP -
3:00 Machine
-into-
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
WORKOUT PREP -
3 sets:
2 Burpee Over Bar
2 Squat Cleans (build in
weight)
2 Box Jump Overs
WORKOUT - Ironhide
Freedom (RX’d)
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans (185/125)
10 Box Jump Overs (24/20)
(KG conv: 83/56)
ACCESSORY -
Lying DB Hamstring Curl
4 sets: 10 reps – RPE 8
Bent Over Barbell Row –
Underhand Grip
4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)