1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer* 10 minutes with a PVC or Empty Barbell2. Strength3x1 Power Clean3x1 Front Squat3. Workout Prep1 set5 Wall Balls10 Double Unders1 Wall Walk
3 Sets x 1 Power Clean @85-90% of 1RM Clean* Rest 60-90 seconds between sets *
3 Sets x 1 Front Squat @90% of 1RM Clean* Rest 60-90 seconds between sets *
Dollywood
Freedom (RX'd)Every 4:00 (4 sets)25 Wall Balls (20/14)50 Double Unders4 Wall Walks(KG conv: 9/6 wall ball)
IndependenceEvery 4:00 (4 sets)25 Wall Balls (14/10)35 Double Unders3 Wall Walks(KG conv: 6/4 wall ball)
LibertyEvery 4:00 (4 sets)20 Wall Ball Thrusters (light)50 Single Unders4 Inch Worms
Daily Maintenance 10 MinSagan Hips