WARM-UP -
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
STRENGTH -
Every Minute (10:00)
5 Power Clean and Push
Jerks (+5lbs total from Wk1)
- Use lightweight that can be
cycled smoothly for 5 Touch
and Go reps
WORKOUT PREP -
2 sets:
10ft Overhead Walking Lunge
(Right)
10ft Overhead Walking Lunge
(left)
4 Toes to Bar
2 Burpee Over Dumbbell
4 Alternating Dumbbell
Snatch
WORKOUT - Tony Stark
Freedom (RX’d)
15:00 AMRAP
50ft Overhead Dumbbell
Walking Lunge (50/35) (right
arm)
15 Toes to Bar
50ft Overhead Dumbbell
Walking Lunge (50/35) (left
arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
* Scoring: every 5 feet of the
lunge = 1 rep
(KG conv: 22.5/15 DB)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Bicep Wall Stretch