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 spend 10-12 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep
2 sets:
1 Shuttle Run
2 Hang Power Cleans (build in weight)
10 second Assault Bike (build in pace)

4. Workout: Gideon

8 sets:
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
3 Hang Power Cleans (185/125)
Max Calorie Assault Bike
-rest 2:00 between sets-

* Liberty
8 sets:
AMRAP 1:30
3 Shuttle Runs (25ft Down and Back)
6 Dumbbell Hang Power Cleans (light-moderate)
Max Calorie Assault Bike
-Rest 2:00 between sets-

* Limited Equipment Option
8 sets:
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
6 Burpee Pull Ups
Max Air Squats
-Rest 2:00 between sets-