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 the pull

2. Strength

Heavy Single Squat Clean + Push Jerk (10-12 minutes)

3. Workout Prep
2 sets:
2 Overhead Squats (Build in weight)
2 Burpee Over Bar
2 Pull Ups

18 CAP

5 Rounds

21/16 Cal Row

15 Russian Twist (20/14 Med Ball)

9 Push Ups

RX

3 sets
5:00 AMRAP
8 Overhead Squats (75/55)
7 Burpee Over Bar
6 Pull Ups
-rest 3:00 between sets-

RX+
95/65 OHS
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
 

3 sets:
5:00 AMRAP
10 Overhead Squats (95/65)
10 Burpee Over Bar
10 Pull Ups
-rest 3:00 between sets-

Max effort calories for 1 minute on the Assault Bike

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