1. Movement Prep/Activation and Increasing Heart Rate*Burgener Warm Up Clean + Skill Transfer (15:00)* 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 perform 10 clean and jerk singles between 70-80%. The weight on the barbell should stay the same across all reps, and athletes should be able to demonstrate sound and efficient form on each rep. Athletes are allowed to squat or power reps on this strength.3. Workout Prep1 set: With partner4 Box Jump Overs (each)5/4 Calorie Row (each)
Perform 10 singles within 70-80% of 1RM Clean and Jerk* Rest 60-90 seconds between sets *
Freedom (RX'd)Teams of 250-40-30-20-10Box Jump Overs (24/20)30/24 Calorie RowIndividual Option:25-20-15-10-5Box Jump Overs (24/20)15/12 Calorie Row
IndependenceTeams of 250-40-30-20-10Box Jump Overs (20/16)24/18 Calorie Row
LibertyTeams of 230-25-20-15-10Box Step Ups(24/20)20/16 Calorie Row
Target time: 10-12 minutesTime cap: 15 minutes
1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back