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 (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will be performing ascending reps of Clean and Push Jerk beginning at 65% and increasing across 10 total reps at the athlete’s choosing of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.
3. Workout Prep
2 sets:
5 Wall Balls
10ft Dumbbell Front Rack Lunges
* Complete 1 set every 1:15 *
Freedom (RX’d)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
Target time: 10-12 minutes
Time cap: 16 minutes
Independence
For Time:
50 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (14/10)
Target time: 10-12 minutes
Time cap: 16 minutes
Liberty
For Time:
30 Dumbbell Thrusters (light)
150ft Lunge Walk
30 Dumbbell Thrusters (light)
Target time: 10-12 minutes
Time cap: 16 minutes
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
[Foam roll quads]()
[Foam roll glutes and IT band]()
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