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

12 minutes to establish a heavy single of Clean & Push Jerk

3. Workout Prep
2 sets:
10 Double Unders
5 Wall Balls

4. Workout: Wait for it

Freedom (Rx)

100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)

* Independence
80 Double Unders
40 Wall Balls (14/10)
80 Double Unders
30 Wall Balls (14/10)
80 Double Unders
20 Wall Balls (14/10)

* Liberty
100 Single Unders
30 Wall Ball Thrusters (light)
100 Single Unders
20 Wall Ball Thrusters (light)
100 Single Unders
10 Wall Ball Thrusters (light)

4. Workout: Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose