Tuesday 01.09.24

Warmup

1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Times through
* Focus on footwork and finishing the pull

2. Workout Prep
3 sets:
3 Clean and Jerks (touch and go, build up in weight)
100m Row (build in pace)

Barbell Cycling

With an ongoing clock:

Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
Rest exactly 2 minutes. The metcon begins at the 12 min mark.…

Workout

‘Wynwood Walls’

Rest until minute 12:00 (after strength)
From minute 12-22:

Freedom (RX’d)
Every minute on the minute for 10 minutes
200/175m Row (Or Ski)

Independence
Every minute (10:00)
175/150m Row (Or Ski)

Liberty
Every minute (10:00)
150/125m Row (Or Ski)

*Target time each set: 40-45 seconds
**Time cap each set: 52 seconds