WARM-UP

• 3:00 Machine
• -into-
  • Burgener Warm Up – Perform 3-5 reps at each movement (PVC)
• -into- 2 sets:
  • 3x High Hang Clean + 3x Hang Clean + 3x Clean (Empty Barbell)

WORKOUT PREP

3 sets: (build in weight)

• 2 Box Jump Overs
• 2 Clean and Jerks (empty bar -build across sets)
• 1 Squat Clean Thruster

“MASERATI”

FIRE

Freedom (RX’d) For Time (12min cap):

• 27 Box Jump Overs (24/20)
• 21 Clean and Jerks (45/30)
• 15 Squat Cleans (60/45)
• 9 Squat Clean Thrusters (75/50)

WATER

• 35/25 C&J
• 50/35 SC
• 60/45 SCT

EARTH

• Box Step Ups and Overs
• Weight as needed for sound movement

SKILLS AND DRILLS

Pistols – Every minute (10:00):

• FIRE
  • 10-12 Pistols
• WATER
  • 8-10 Pistols (plates under heels/counterweight in front)
• EARTH
  • 6-10 Pistols (to a box or using a band)