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 be working at 70% of their 1rm max squat clean. Allow athletes to power clean if they do not have the ability to front squat. A heavy emphasis should be placed on the movement of the feet from the jumping to landing position. Cue athletes to drive their feet through the floor, and when triple extension is reached, aggressively pull themselves under the bar. Clean grip deadlifts will be similar to a traditional setup, but the hips should start lower/more similar to the setup for a clean and a double overhand grip must be used.3. Workout Prep2 sets:5/4 Calorie Assault Bike (workout pace)3 Thrusters (build in weight)
3 Cleans x 3 sets @65-75% of 1RM Clean* Rest 60-90 seconds between sets
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean* Rest 60-90 seconds between sets
15 CAP
5 Rounds
10 Push-Ups
20 Lunges
30 Plank Shoulder Taps
40 Mtn. Climbers
6 Sets (One every 3 mins)
90 sec CAP for each Set
RX12/10 Cal Bike7 Thrusters (95/65)
RX+14/11 Cal Bike7 Thrusters (115/80)
Scaling Idea:10/8 Cal Bike7 Med ball thrusters
After set is finished, rest the remainder of the 3 min, max rest should be 1:30 based on the 90 second cap.
Record time for each set. If you get capped on a set, score for that set is 1:30 + remaining reps.
18/14CalBike7 Thrusters (135/95)
5x Sled Push & Pull (2/1/0)
Down & Back = 1