1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Clean
3×3 Clean Grip Deadlift
3. Workout Prep
3 sets:
5/4 Calorie Assault Bike
3 Thrusters (build in weight)
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Giant River Otter
Freedom (RX’d)
15 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters (75/55)
15/12 Calorie Assault Bike
8 Thrusters (95/65)
15/12 Calorie Assault Bike
6 Thrusters (115/75)
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters (155/105) in the remaining time
(KG conv: 34/25, 43/29, 52/34, 61/43, 70/48)
* Score is total reps of Squat Clean Thrusters at (155/105).
Independence
15 min AMRAP
12/10 Calorie Assault Bike
10 Thrusters (65/45)
12/10 Calorie Assault Bike
8 Thrusters (75/55)
12/10 Calorie Assault Bike
6 Thrusters (95/65)
12/10 Calorie Assault Bike
4 Thrusters (115/75)
12/10 Calorie Assault Bike
Max Squat Clean Thrusters (135/95) in the remaining time.
(KG conv: 29/20, 34/25, 43/29, 52/34, 61/43)
(Echo Bike conv: 10/8 calories)
* Score is total reps of Squat Clean Thrusters at (135/95).
Liberty
15 min AMRAP
5 Rounds
10/8 Calorie Assault Bike
10 Dumbbell Thrusters (light)
-into-
Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time.
(Echo Bike conv: 8/6 calories)
* Score is total reps of DB Squat Clean Thrusters
- Target number of Squat Clean Thrusters: 24+ reps
- Minimum number of Squat Clean Thrusters before scaling: 15 reps
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *