22/05 – Bene Gesserit
May 21, 202424/05 – The Freman
May 23, 2024Burgener Warm Up Clean + Skill Transfer (15:00)
• 3x High Hang Clean + 3x Hang Clean + 3x Clean
* Focus on footwork and finishing the pull
STRENGTH –
8:00
• establish a Heavy Power Clean
-into-
8min
• 3×8 Hang Muscle Cleans (40- 50% of Heavy Power Clean)
WORKOUT PREP –
3 sets:
2 Clean and Jerks (build in weight)
WORKOUT – GRACE
Freedom (RX’d)
“Grace” For Time
• 30 Clean and Jerks (61/43)
OPTIONAL ACCESSORY
4 sets:
• 12 Standing Landmine Twists
• 10 Landmine press (each)
• 10 Landmine RDL (each)
*Rest 2:00 b/t sets
MOBILITY –
• 1 min seal pose
• 1 min bicep stretch on wall
• 1 min tricep lacrosse ball smash (each side)
