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

• 350m Run

EARTH

• 300m Run