<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 have 1 Power Clean + Push Jerk. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up, athletes should pause at the top of the cleans, reset hands if needed, and then drive into the push jerk. For the Front Squats, athletes will transition over to the rack. Make sure they strip the weight down before climbing to a heavy single. This next portion is based on feel. Athletes will start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!<br /><br /><br />3. Workout Prep<br />2 sets:<br />1 Bar Muscle Up<br />2 Box Jump Overs (no touch)<br />3 V-Ups<br />3 m Front Rack Lunge (build in weight)</p>