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 1:00 (10:00)
5 Clean and Jerks (touch
and go)
*Use a light and comfortable
weight
WORKOUT PREP -
3 sets:
3 Clean and Jerks (touch and
go, build up in weight)
100m Row (build in pace)
WORKOUT - Wynwood Walls
Freedom (RX’d)
Rest until minute 12:00 (after
strength)
From minute 12-22:
Freedom (RX’d)
Every minute on the minute
for 10 minutes
200/175m Row (Or Ski)
GYMNASTICS: Core
Conditioning (Day 1)
Day 1:
Advanced:
Accumulate 80 V Ups
Every time you break,
perform 5 Burpees
Intermediate:
Accumulate 50 V Ups
Every time you break,
perform 5 Burpees
Novice:
Accumulate 50 Abmat Situps
Every time you break,
perform 3 Burpees
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min calf stretch against wall
(each side)
1 min foam roll upper back