1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer* 10 minutes with a PVC or Empty Barbell2. Strength3x1 Clean3x3 Clean Grip Deadlift3. Workout Prep3 sets:5/4 Calorie Assault Bike3 Thrusters (build in weight)
3 sets of 1 Clean @85-90% of 1RM Clean* Rest 60-90 seconds between sets *
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean* Rest 60-90 seconds between sets *
Giant River Otter
Freedom (RX'd)15 min AMRAP15/12 Calorie Assault Bike10 Thrusters (75/55)15/12 Calorie Assault Bike8 Thrusters (95/65)15/12 Calorie Assault Bike6 Thrusters (115/75)15/12 Calorie Assault Bike4 Thrusters (135/95)15/12 Calorie Assault BikeMax Squat Clean Thrusters (155/105) in the remaining time(KG conv: 34/25, 43/29, 52/34, 61/43, 70/48)* Score is total reps of Squat Clean Thrusters at (155/105).
Independence15 min AMRAP12/10 Calorie Assault Bike10 Thrusters (65/45)12/10 Calorie Assault Bike8 Thrusters (75/55)12/10 Calorie Assault Bike6 Thrusters (95/65)12/10 Calorie Assault Bike4 Thrusters (115/75)12/10 Calorie Assault BikeMax Squat Clean Thrusters (135/95) in the remaining time.(KG conv: 29/20, 34/25, 43/29, 52/34, 61/43)(Echo Bike conv: 10/8 calories)
* Score is total reps of Squat Clean Thrusters at (135/95).
Liberty15 min AMRAP5 Rounds10/8 Calorie Assault Bike10 Dumbbell Thrusters (light)-into-Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time.(Echo Bike conv: 8/6 calories)
* Score is total reps of DB Squat Clean Thrusters
Press Focus For More Effortless Burpees And Better Rowing