WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 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 Ttimes
through
* Focus on footwork and
finishing the pull
STRENGTH -
1 Power Clean + 1 Hang Power
Clean + 1 Push Jerk x 2 x 4
sets:
* Work up to a Heavy,
Unbroken set
WORKOUT PREP -
2 sets:
3 Back Squats (build in
weight)
2 Bar Facing Burpees
10 Double Unders
WORKOUT - “Be a Goldfish”
Freedom (RX’d)
21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each
round-
(KG conv: 61/43)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch