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, 2-3 times
through
* Focus on footwork and
finishing pull
STRENGTH -
5 sets: 1 High Hang Squat
Clean + 1 Hang Squat Clean +
1 Squat Clean (@75% of 1RM
Clean & Jerk)
* Complete a set every 1:30 *
-into-
3 sets: 3 Push Jerks (@80%
of 1RM Clean and Jerk)
* Rest as needed between
sets *
WORKOUT PREP -
2 sets:
10ft Dumbbell Walking Lunge
(build in weight)
1 Rope Climb (half way up)
2 Dumbbell Clean and Jerks
(build in weight)
WORKOUT - Affiliate Version
of “Alpaca Redux”
Freedom (RX’d)
126ft Front Rack Double
Dumbbell Walking Lunge
(50s/35s)
-into-
3 Rounds
2 Rope Climbs (or 8 Strict
Pull-ups)
12 Dumbbell Clean and Jerks
(50s/35s)
42ft Front Rack Double
Dumbbell Walking Lunge
(50s/35s)
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side