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 pull
STRENGTH -
10 sets: 1 Squat Clean + 1 Push
Jerk (start at 65% and build,
o higher than 90%)
WORKOUT PREP -
3 sets:
5/4 Calorie Assault Bike
(build in pace)
3 Thrusters (build in weight)
10ft Front Rack Walking
Lunge (build in weight)
WORKOUT - Affiliate Version
of “Echo Thruster Final”-
Freedom (RX’d)
21/16 Calorie Assault Bike (or
16/14 Echo)
21 Thrusters (75/55)
18/14 Calorie Assault Bike (or
14/12 Echo)
18 Thrusters (95/65)
15/12 Calorie Assault Bike (or
12/10 Echo)
15 Thrusters (115/80)
-into-
75ft Front rack Walking
Lunge (115/80)
(KG conv: 34/25, 43/29,
52/36)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)