1. Movement Prep/Activation and Increasing Heart Rate3:00 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* Athletes should focus on footwork and finishing their pull2. Strength PrepAthletes will spend 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they could perform again after a few minutes of rest.3. Workout Prep2 sets:2 Strict Pull Ups2 Dumbbell Box Step Overs (build in weight)
Squat Clean- Heavy Single (10-12 minutes)* Rest as needed between sets *
Freedom (RX'd)15:00 AMRAP:5-4-3-2-1Strict Pull Up (overhand grip)Dumbbell Step Over (2x 50/35 to 20”)(KG conv: DB 22.5/15)
Independence15 minute AMRAP:5-4-3-2-1Strict Pull Up (use minimal band or box assistance if needed)Dumbbell Burpee Box Step Over (2x35/25 to 20”/16”)(KG conv: DB 15/10)
Liberty15 minute AMRAP:5-4-3-2-1Ring RowSingle Dumbbell Burpee Box Step Over (Light to 20”)