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 the pull

2. Strength Prep
Every min (10 mins) 2 Clean and Jerks (60-75%)

3. Workout Prep
1 set:
4 Dumbbell Front Squats
2 Ring Push Ups

AMRAP 12

10 Clean & Jerk (95/65)

10 Burpee Over Bar

10 Squat Hops

RX
10:00 AMRAP
2-4-6-8-10…..
Goblet Squat (70/53 KB)

8 Hand Release Pushups
 

RX+
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)

AMRAP 10
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
10 Ring Push Ups

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)