1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell

2. Strength
Build to a heavy Squat Clean

3. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
1 Rope Climb (halfway)

AMRAP 12

50 Lunges

30 Sit Ups

10 Burpees

AMRAP 10

RX
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb

RX+
155/105 C&J

Scaling Option:
Reduced Weight C&J
Zombie Rope Climbs
 

AMRAP 10

1-2-3-4-5. . .
Clean and Jerks (185/125)
1 Rope Climb

50 Cal Bike

Rope Climb
Week 4 Day 1:

All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.
-Advanced athletes should practice starting from a jump, while beginners will use a box.

Alternate Workout Option:
5 sets:
10 DB Bicep Curls
10 Banded Lat Pulldowns
5-10 Strict Toes to Bar
* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.

• 1 min Seal Pose
• 1 min Bicep stretch on wall
• 1 min Tricep lacrosse ball smash (each side)