Warm-up: 0:00-12:00

Movement Prep/Activation and Increasing Heart Rate
2 Sets
Set 1: Row, Set 2: Echo Bike
:45 easy
:15 moderate
1 Shuttle Jog
:30 easy
:15 moderate/fast
1 Shuttle Jog
:15 easy
:15 fast
1 Shuttle Jog
:15 rest
:10 sprint
1 Shuttle Jog

Metcon: 14:00-34:00

4 sets (1 set every 5 minutes)
20/16 Calorie Row
15/12 Calorie Echo Bike
10 Shuttle Runs (50ft)

*Limited Equipment Option:
5 sets (1 set every 5 minutes)
20/16 Calorie Row OR 15/12 Calorie Echo Bike
150 Single Unders
10 Shuttle Runs (50ft)

Barbell Prep: 36:00-46:00

Burgener Warm Up Clean – 3-5 reps of each position

Front Squat Skill Transfer Exercises – 3-5 reps of each movement

3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength: 48:00-58:00

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix