1. Movement Prep/Activation and Increasing Heart Rate
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
* Athletes should focus on footwork and finishing their pull

2. Strength Prep
Athletes will be performing ascending reps of Clean and Push Jerk beginning at 65% and increasing across 10 total reps at the athlete's choosing of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.

3. Workout Prep
2 sets:
5 Wall Balls
10ft Dumbbell Front Rack Lunges

"Rottweiler"

Freedom (RX'd)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
(KG conv: WB 9/6, DB 22.5/15)

Independence
For Time:
50 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (14/10)
(KG conv: WB 6/4, DB 15/10)

Liberty
For Time:
30 Dumbbell Thrusters (light)
150ft Lunge Walk
30 Dumbbell Thrusters (light)

Target time: 10-12 minutes
Time cap: 16 minutes

1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)