Warmup
Movement Prep/Activation and Increasing Heart Rate
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
* Athletes should focus on footwork and finishing their pull
Strength
Clean 3x3 @65-75
Clean Deadlift 3x3 @90%
WOD
Freedom (RX'd)
6 Sets (Every 3:00)
14/11 Calorie Assault Bike (Or 12/10 Calorie Echo)
7 Thrusters (115/80)
(KG conv: 52/36)
Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)