1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer* 10 minutes with a PVC or Empty Barbell2. Strength3x1 Power Clean3x1 Front Squat3. Workout Prep1 set5 Wall Balls10 Double Unders1 Wall Walk
3 Sets x 1 Power Clean @85-90% of 1RM Clean* Rest 60-90 seconds between sets *
3 Sets x 1 Front Squat @90% of 1RM Clean* Rest 60-90 seconds between sets *
EMOM 15
Min 1: 10 KBS (53/35)
Min 2: 5 Burpee Pull-Up
Min 3: Max Cal Bike
* Score = total cals on bike
* Scale burpee pull-up w/ burpee to bar
Every 4 Minutes (4 sets)
Time cap each set: 3:00
RX25 Wall Balls (14/10)35 Double Unders3 Wall Walks
RX+25 Wall Balls (20/14)50 Double Unders4 Wall Walks
Scaling Idea:20 Wall Ball Thrusters (light)50 Single Unders4 Inch Worms
Target time each set: 1:50-2:15
Every 4:00 (4 sets)25 Wall Balls (30/20)50 Double Unders5 Wall Walks
20-10
Daily Maintenance 10 MinSagan Hips
2 Rounds
5 Arch to Hollow Swings
10 Kipping Pull-Ups W/ Leg on Box
5 Chin Over Bar + Push Away into Arch Hollow Swing