<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through<br />* Athletes should focus on footwork and finishing their pull<br /><br />2. Strength Prep<br />Athletes will spend 8-10 minutes completing 3 sets of 2 Cleans with a barbell. The reps are performed in singles as a squat or power clean (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Clean Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group cueing and correcting.<br /><br />3. Workout Prep<br />3 sets:<br />10 Double Unders<br />5 Kettlebell Swings (build in weight)<br />2 Front Squats (build in weight)</p>