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, 2-3 times through
• Focus on footwork and finishing pul

2. Strength Prep

• 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
  * Complete a set every 1:30 *

-into-

• 3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
  * Rest as needed between sets *

3. Workout Prep
2 sets:
10ft Dumbbell Walking Lunge (build in weight)
1 Rope Climb (half way up)
2 Dumbbell Clean and Jerks (build in weight)

14 CAP

50 Situps

50 Forward Lunges

25 Burpees

50 Reverse Lunges

50 Situps

16 CAP

RX
126ft Front Rack Dumbbell Walking Lunge (35s/25s)
-into-
3 Rounds
1 Rope Climb (or 4 strict pull-ups)
12 Dumbbell Clean and Jerks (35s/25s)
42ft Front Rack Dumbbell Walking Lunge (35s/25s)

RX+
2 Rope Climbs (or 8 Strict Pull-ups)
50/35 Dumbbell

16 CAP

126ft Front Rack Kettlebell Walking Lunge (53s/35s)
-into-
3 Rounds
2 Rope Climbs
12 Hang Kettlebell Clean and Jerks (53s/35s)
42ft Front Rack Kettlebell Walking Lunge (53s/35s)

• 1 min couch stretch (each side)
• 1 min twisted cross (each side)
• 30 sec bicep stretch on wall (each side