1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 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 (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength Prep
Athletes will be completing 1 squat clean @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes partner up and begin working up to their desired weight. Use about 5-6 minutes to make sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power clean.

3. Workout Prep
– With Partner –
2 sets
5/4 Calorie Ski
5 Wall Balls
* Begin the ski when your partner finishes

4. Workout: Hurt

Freedom (RX’d)

16:00 Amrap
Teams of 2
18/14 Calorie Ski Erg (OR Row OR 200m Run)
18 Wall Balls (20/14)
* Ski erg is always occupied *

Individual Option:
16:00 Amrap
18/14 Calorie Ski Erg (OR Row OR 200m Run)
18 Wall Balls (20/14)
-rest 30 seconds after each round-

* Independence
16:00 AMRAP:
Teams of 2
15/12 Calorie Ski Erg (OR Row OR 200m Run)
18 Wall Balls (14/10)

* Liberty
16:00 AMRAP:
Teams of 2
12/10 Calorie Row
12 Wall Ball Thrusters (light)