1. Movement Prep/Activation and Increasing Heart Rate
3 min. Erg (easy pace)
-into-

Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 min. with a PVC or Empty Barbell 
* Perform 3-5 reps at each movement 
-into-

2-3 rds
– 3 High-Hang-Clean
– 3 Hang-Clean
– 3 Clean (PVC or Empty Barbell)

* Athletes should focus on footwork and finishing their pull

2. Strength Prep
Athletes will be performing 2 squat clean and jerks every minute on the minute for 10 minutes. The weight selected should be between 70-80% and should stay the same across all sets. Athletes are allowed to drop the bar between reps and should work with a weight that is challenging but allows for consistent and efficient reps. This is not the time to go with a heavier weight if it results in form breakdown across the 10 minutes.