WARM-UP
3:00 Machine
-into-
- Burgener Warm Up
- Perform 5 reps at each movement x2
-into-
- 3x High Hang Clean + 3x Hang Clean + 3x Clean
- 2 times through
WORKOUT PREP
3 sets:
- 2 Burpee Over Bar
- 2 Squat Cleans (build in weight)
- 2 Box Jump Overs
“IRONHIDE”
FIRE
Every 3:00 x8 sets (2min cap/set):
- 10 Burpee Over Bar
- 4 Squat Cleans (85/55)
- 10 Box Jump Overs (24/20)
WATER
- 8 Burpees
- 70/45kg
- Lower box
EARTH
- Choose own weight
- Step Ups
ACCESSORY
4 sets:
- Lying DB Hamstring Curl 10 reps – RPE 8
- Bent Over Barbell Row – Underhand Grip 10 Reps – RPE 8
- *Rest 1:00-1:30 b/t sets