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 (PVC or Empty Barbell)
- 2-3 Times through
STRENGTH
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM)
-into-
3-2-1-1-1 Front Squat (build up in weight)
WORKOUT PREP
2 sets:
- 100m Run (at workout pace)
- 20-second Erg (at workout pace)
FIRE
3 sets x 3:30 AMRAP:
- 400m Run
- Max Calorie Erg in remaining time
- *Rest 1:30 between sets*
WATER
EARTH