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 -
15:00 to Find
1RM Clean and Jerk (build
across sets)
WORKOUT PREP -
2 sets:
4 Wall Balls
4 Sit Ups
2 Clean and Jerks (build in
weight)
WORKOUT - Capital of Grit
Freedom (RX’d)
4 sets (1 set every 5:00)
24 Wall Balls (20/14)
16/13 Calorie Bike Erg (or
12/10 Calorie Air Bike)
8 Clean and Jerks (115/80)
(all singles)
(KG conv: 9/6 WB, 52.5/35
C&J)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x 90/90 Rotations
2x 10 Reverse Leg Raises
(each side)
2 Minute Bench Stretch