WARM-UP

3:00 Machine (easy pace)

-into- Burgener Warm-Up (Clean)

• Perform 5 reps at each movement

-into- 3x High Hang Clean + 3x Hang Clean + 3x Clean

• 2-3 times through

STRENGTH

5 sets – Complete a set every 1:30:

• 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

-into- 3 sets:

• 3 Push Jerks (@80% of 1RM Clean and Jerk)
• Rest as needed between sets *

WORKOUT PREP

2 sets:

• 3m Dumbbell Walking Lunge (build in weight)
• 3 Strict Chin-ups
• Practice Dumbbell Clean and Jerks (build in weight)

FIRE

For time (16min cap)

• 40m Front Rack Double Dumbbell Walking Lunge (22.5s/15s)
• -into- 3 Rounds:
  • 8 Strict Chin-ups
  • 12 Dumbbell Clean and Jerks (22.5s/15s)
  • 10m Front Rack Double Dumbbell Walking Lunge (22.5s/15s)

WATER

• 4 Strict Chin-ups
• 15s/10s

EARTH

• Own weight
• 8 ring rows