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
  * 5 minutes, 2-3 times through

STRENGTH

• Heavy Single Squat Clean + Push Jerk (15 minutes)

WORKOUT PREP

2 sets:

• 2 Overhead Squats (Build in weight)
• 2 Burpee Over Bar
• 2 Pull Ups

FIRE
3 sets:

• 5:00 AMRAP
• 8 Overhead Squats (45/30)
• 8 Burpee Over Bar
• 8 Pull Ups
  -rest 3:00 between sets-

WATER

• 35/20kg
• 4 Pull-ups

EARTH

• Jumping Pull-ups
• Own weight