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