1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 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 (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull

2. Strength Prep

• 5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM)
• 3-2-1-1-1 Front Squat (build up in weight)

3. Workout Prep
2 sets:
100m Run (at workout pace)
20-second Bike (at workout pace)

AMRAP 10

2 Power Cleans (135/95)

2 Lunges

* Add 2 reps to reach movement, each round

3 sets
3:30 AMRAP

RX
400m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets

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20-10

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)