1. Movement Prep/Activation
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
2. Strength
6x 3 Power Cleans + 2 Front Squat + 1 Push Jerk (Unbroken, build in weight)
-Complete a set every 2:00-
3. Workout Prep
2 sets:
10 Double Unders
4 Strict Sit Ups
Freedom (RX’d)
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups
Independence
75-60-45-30-15
Double Unders
25-20-15-10-5
Stick Sit Ups
Liberty
100-80-60-40-20
Single Unders
30-25-20-15-10
Sit Ups
- Target time: 7-9 minutes
- Time cap: 12 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Barbell Forearm Stretch
1 Minute Cat Cow
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
6 sets
3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)
* Complete a set every 2 minutes. The complex is to be completed unbroken.