WARM-UP -
Burgener Warm Up Clean
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 -
Every 1:30 (6 sets) 1 Squat
Clean + 1 Push Jerk @85% of
Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean
Pull @90% of Squat C&J
WORKOUT PREP -
2 sets:
5 GHDs (or strict abmat
sit-ups)
3 Deadlift (build in weight)
10ft Handstand Walk
WORKOUT - Patriot
Freedom (RX’d)
5 Sets:
2:00 AMRAP
15 GHDs (or Strict Abmat
Sit-ups)
10 Deadlifts (225/155)
Max Distance Handstand
Walk (Or Wall Walks)
-rest 1:00 between sets-
(KG conv: 102.5/70 DL)
Scoring: For each set, score
total feet achieved in the
handstand walk OR total Wall
Walks.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch