1:30 Cardio of Choice
10 empty bar overhead squats
50 single unders
25 plate hops
5 empty bar thrusters
1 Set: (at workout pace)
3 Overhead Squats (at workout weight)
30 Double Unders
3 Thrusters (at workout weight)
This is an open style burner aiming for unbroken reps and short breaks.
10 Overhead Squats (135/95)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
1 @ 2" Depth
1@4" depth
1@6" depth
1@ full squat
Make sure feet land consistently in the squat stance with a strong, vertical torso.
Drop bar between cleans to ensure proper set up.
Record each set as 1 of your scores for load
– 2x (2+2) @ 78% 1RM Clean
– 2x (2+1) @81% 1RM Clean
– rest 60 seconds between sets –
Banded Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats