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 -
Build up to a Heavy Power
Clean
10-12 minutes
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (Build
in pace)
5 GHD’s
4 Dumbbell Box Step Up
(Build in height and weight)
WORKOUT - Declaration of
Independence
Freedom (RX’d)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups
(35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2x10 Shoulder Extension
Bridges
20 Shoo the Cat
1 Min Foot Smash