WARM-UP -
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) +
Skill Transfer (if time allows)
* 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 -
- Hang Squat Clean: 3RM
- Clean Grip Deadlift: 3x3 @
90% of 1RM Clean
WORKOUT PREP -
2 sets:
2 Thrusters (build in weight)
4 GHD’s
4 Crossovers (OR 8 Double-
unders OR 8 Single-unders)
WORKOUT - Phase10
-
Freedom (RX’d)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups (Or V-Ups)
24 Crossover Single Unders
Or 48 Double Unders
-rest 3:00 between sets-
(KG conv: 30/20)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose