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 Squat Clean + 1 Front Squat
+ 1 Push Jerk (4x3 @ 80%
of C&J)
-complete a set every 2:00-
WORKOUT PREP -
3 sets:
4 Back Rack Walking Lunges
(build in weight)
2 Box Jump Overs (build in
height)
10-second Ski Erg (or Row)
WORKOUT - He-Man
Freedom (RX’d)
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge
(155/105)
Box Jump Overs (30/24)
-into-
Max Distance Ski (Or Row)
(KG conv: 70/47.5 Lunge)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
(each leg)
20x Shoo the Cat
2 Minute Bench Stretch for
Lats