<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)</p><ul><li>10 minutes with a PVC or Empty Barbell&nbsp;</li><li>Perform 3-5 reps at each movement&nbsp;</li></ul><p>-into-<br />3x High Hang Cleans + 3x Hang Cleans + 3x Cleans (PVC or Empty Barbell)</p><ul><li>5 minutes (This is strength prep)</li><li>2-3 Times through&nbsp;</li><li>Athletes should focus on footwork and finishing their pull</li></ul><p><br />2. Strength Prep<br />Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.<br /><br /><br />3. Workout Prep<br />2 rds<br />- 4 Box Step Ups<br />-&nbsp;4 T2Bs<br />- 4 Front Squats</p>