1. Movement Prep/Activation
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, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
Build up to a Heavy Power Clean
10-12 minutes
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (Build in pace)
5 GHD’s
4 Dumbbell Box Step Up (Build in height and weight)
Freedom (RX’d)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike
(KG conv: 15/10 DBs)
Independence
15:00 AMRAP
Buy in: 35/28 Calorie Air Bike
3 Rounds
20 GHDs + 6in Riser
30 Dumbbell Box Step Ups (25s/15s) (20/16)
-in remainder of time-
Max Calorie Air Bike
(KG conv: 10/7.5 DBs)
Liberty
15:00 AMRAP
Buy in: 30/24 Calorie Air Bike
3 Rounds
25 Sit Ups
30 Box Step Ups (20/16)
-in remainder of time-
Max Calorie Air Bike
- Target number of Calories: 35/25+ Calories
- Minimum number of Calories before scaling: 20/15 Calories
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×10 Shoulder Extension Bridges
20 Shoo the Cat
1 Min Foot Smash
Build up to a Heavy Power Clean
10-12 minutes