1. Movement Prep/Activation3:00 Machine-into-Burgener Warm Up + Skill Transfer:* 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, 2-3 times through * Focus on footwork and finishing the pull
2. Workout Prep3 sets:2 Burpee Over Bar2 Squat Cleans (build in weight)2 Box Jump Overs
Ironhide
Freedom (RX'd)Every 3:00 (8 sets)10 Burpee Over Bar4 Squat Cleans (185/125)10 Box Jump Overs (24/20)(KG conv: 83/56)IndependenceEvery 3:00 (8 sets)8 Burpee Over Bar4 Squat Cleans (155/105)10 Box Jump Over (20/16)(KG conv: 70/48)
LibertyEvery 3:00 (8 sets)10 Up Downs8 Dumbbell Squat Cleans (light)10 Box Step Ups (24/20)
4 sets: 10 reps – RPE 8*Rest 1:00-1:30 b/t sets
4 sets: 10 Reps - RPE 8*Rest 1:00-1:30 b/t sets
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