3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean)
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Clean
(4) High Hang Power Clean
(5) High Hang Clean
* 8 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

3. Workout Prep
- With Partner -
2 sets
5/4 Calorie Ski
5 Wall Balls
* Begin the ski when your partner finishes

1 Squat Clean x 10 sets @75% of 1RM Clean

"Hurt"

Team Option
16:00 AMRAP:
18/14 Calorie Ski Erg OR Row
18 Wall Balls (20/14)
* Ski erg is always occupied *

Individual Option:
16:00 AMRAP:
18/14 Calorie Ski Erg (OR Row OR 200m Run)
18 Wall Balls (20/14)
-rest 30 seconds after each round-

1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side - focus on calf stretch)