Water logged

Warm Up/Mobility
Banded 7’s
Banded Hip Activation
3 Sets
500m Row (build intensity each round)
25 single unders
12 Deadlifts (empty bar)
25 single unders
9 Hang Power Cleans (empty bar)
25 single unders
6 Shoulder to Overhead (empty bar)

1 Set at workout out Pace
25 Double Unders
4 Deadlifts (at workout weight)
3 Hang Power Cleans (at workout weight)
2 Shoulder to Overhead (at workout weight)

DT has Hops
stay in your lane and don’t come out too hot!
Metcon (3 Rounds for reps)
AMRAP 5 Minutes
50 Double Unders
12 Deadlifts (155/105)

-Rest 2:00 –

AMRAP 5 Minutes
50 Double Unders
9 Hang Power Cleans (155/105)

-Rest 2:00 –

AMRAP 5 Minutes
50 Double Unders
6 Shoulder to Overhead (155/105)

1st Amrap – 62 Reps
2nd Amrap – 59 Reps
3rd Amrap – 56 Reps

A) Burgener Warm Up Clean – 3-5 reps at each position

Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer

Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Front Squat + Jerk
5 x (1+1)

Stay light and just work on a fluid and smooth adjustment from the front squat into the jerk.
Emphasis is on fluidity and footwork on the jerk, not on the front squat.

Power Clean + Push Jerk (5×1 (1+1))
from the floor, perform the prescribed number of Power Cleans followed by the prescribed number of Push Jerks

Build to Medium Load

3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans

Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)