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)

“Goonies Never Say Die!”

Freedom (RX'd)
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*

Independence
3 sets
3:30 AMRAP
350m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets

Liberty
3 sets
3:30 AMRAP
300m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets

• Target number of Calories each set: 25+/18+ Calories

• Minimum number of Calories before scaling: 18/12 Calories

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