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, 2-3 times
through
* Focus on footwork and
finishing the pull
STRENGTH -
Heavy Single Squat Clean +
Push Jerk (10-12 minutes)
WORKOUT PREP -
2 sets:
2 Overhead Squats (Build in
weight)
2 Burpee Over Bar
2 Pull Ups
WORKOUT - Potatoes Au
Gratin
Freedom (RX’d)
3 sets:
5:00 AMRAP
8 Overhead Squats (95/65)
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
(KG conv: 43/29)
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side