WARM-UP

3:00 Machine (easy pace)

-into- Burgener Warm-Up (Clean)

• 5 reps at each movement

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

• 2-3 Times through

STRENGTH

Every 1:30 for 10 sets:

• 1 Squat Clean + 1 Push Jerk (start at 65% and build to no higher than 90%)

WORKOUT PREP

3 sets:

• 5/4 Calorie Assault Bike (build in pace)
• 3 Thrusters (build in weight)
• 10ft Front Rack Walking Lunge (build in weight)

“BIKE THRUSTER AFF. VERSION”

FIRE

Teams of 2 (shared) complete for time (18min cap):

• 50/40 Calorie Assault Bike
• 50 Thrusters (35/25)
• 40/32 Calorie Assault Bike
• 40 Thrusters (45/30)
• 30/24 Calorie Assault Bike
• 30 Thrusters (50/35)
• 150ft Front rack Walking Lunge (50/35)

WATER

• -10 cals
• 30/20, 35/25, 45/30kg

EARTH

• -20 cals
• Own weights