Burgener Warm Up + Skill
Transfer:
* 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 -
15:00 to Find
1RM Clean and Jerk (build
across sets)
WORKOUT PREP-
3 sets:
10 Double Unders
3 Chest to Bar
3 Box Jumps (build in height)
3 Kettlebell Swings (build in
weight)
WORKOUT - Chicago Slice
Freedom (RX’d)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats (95/65)
50 Kettlebell Swings (53/35)
150 Double Unders
(KG conv: 42.5/30 BS, 24/16
KB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1-2 Minute Squat Rack Pec
Minor
10x 5 Second Cobra