<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through<br />* Athletes should focus on footwork and finishing their pull<br /><br /><br />2. Strength Prep<br />Athletes will be performing ascending reps of Clean and Push Jerk beginning at 65% and increasing across 10 total reps at the athlete’s choosing of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.<br /><br /><br />3. Workout Prep<br />2 sets:<br />5 Wall Balls<br />6m Dumbbell Front Rack Lunges</p>