WARM-UP -
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 -
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
WORKOUT PREP-
2 sets:
5/4 Calorie Bike (build in
pace)
3 Chest to Bar
2 Power Cleans (build in
weight)
WORKOUT - GoldenEye
Freedom (RX’d)
5 Rounds
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
1 Minute Band Wrist
Mobilization
1 Minute Ring Lat Stretch