WARM-UP

Burgener Warm Up Clean

• Perform 5 reps at each movement

-into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

• 2 times through

STRENGTH

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:

• In 12 minutes work up to a Heavy, Unbroken set

WORKOUT PREP

2 sets:

• 3 Back Squats (build in weight)
• 2 Bar Facing Burpees
• 10 Double Unders

“BE A GOLDFISH”

FIRE

For time 21-15-9 (14min cap):

• Back Squat (60/45)
• Bar Facing Burpees
• 75 Double Unders after each round

WATER

• 50/35kg
• 50 Double Unders

EARTH

• Dumbbell Goblet Squats
• Up Downs
• 50 Single Unders