14/06 – Dallas Mavericks
June 9, 202418/06 – Whatchamacallit
June 17, 2024WARM-UP –
Burgener Warm Up Clean + Skill Transfer (15:00)
• Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
STRENGTH –
Power Clean:
• Heavy 3 Rep 65%
• Heavy 2 Rep 75%
• 3 Heavy Singles (Build to 85- 90% through the 3 singles)
WORKOUT PREP –
3 sets:
• 3 Pull Ups
• 3 Deadlifts
• 2 Hang Power Cleans
• 1 Shoulder to Overhead *Build in weight
WORKOUT -Fun Dip (play skillex bang anrang)
Freedom (RX’d) teams of 2 split the work
100 pull ups
10 Rounds of DT (75/48)
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
(KG conv: 70/47.5 barbell)
COOL DOWN/MOBILITY –
• TAKE A TEAM WALK
• 1 Min Cat Cow
• 2×10 Seated External Rotation
• 2x 1 Min Pec
