Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
45 sec row
5 Elbow to Floor Stretch (each side)
5 Dynamic Squat Stretch
5 light wallballs (focus on breathing with each rep and cycling arms)
**2. Strength Prep**
Burgener Warm Up Clean (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
3-5 sets
1 Squat Clean (building up each set to opening weight)
**3. Workout Prep**
1 set
3 Wall Ball Front Squats + 3 Wall Ball Push Press (target height) + 3 Wall Balls
3 Kip Swings + 3 Pull ups
Squat Clean 5×3
Squat Cleans:
– 2×3 reps @ 75-80% 1RM Clean
– 3×3 reps @ 80-85% 1RM Clean
WHOOP there it is
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Time Cap: 10 minutes
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
