Partners
Warm Up/Mobility
Metcon
Warm-up
2 Sets
1:00 Row
10 Lat pull downs
5 Barbell Overhead squats
5 Tuck Jumps
5 Hollow Arch Swings
5 strict pull ups
1:00 Row
10 Lat pull downs
5 Barbell Overhead squats
5 Tuck Jumps
5 Hollow Arch Swings
5 strict pull ups
1 Set
4 overhead squats (at workout weight)
2 Bar Muscle Ups
2 Power Cleans (at workout weight)
1 Rope Climbs
Metcon (AMRAP – Rounds and Reps)
Partner workout:
25 Minute AMRAP
80 overhead squats (95/65)
40 Bar Muscle Ups
40 Power Cleans (185/125)
10 Rope Climbs (OR 40 Strict Pull Ups)
Max Calorie ERG
*partner must perform 40 double unders to switch in
25 Minute AMRAP
80 overhead squats (95/65)
40 Bar Muscle Ups
40 Power Cleans (185/125)
10 Rope Climbs (OR 40 Strict Pull Ups)
Max Calorie ERG
*partner must perform 40 double unders to switch in
Metcon
10/10 Front Rack Barbell Step Ups
10 Chin ups
10 Chin ups
Step up should be knee level open hips at top
Strength
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-
C) 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"
Snatch (2-2-1-1-1-1)
– 2 reps @ 75% 1 RM Snatch
– 2 reps @ 80% 1 RM Snatch
– 1 rep @ 85% 1 RM Snatch
– 1 rep @ 90% 1 RM Snatch
– 1 rep @ 85% 1 RM Snatch
– 1 rep @ 93% 1 RM Snatch
* 60-90 seconds rest between sets.*
– 2 reps @ 80% 1 RM Snatch
– 1 rep @ 85% 1 RM Snatch
– 1 rep @ 90% 1 RM Snatch
– 1 rep @ 85% 1 RM Snatch
– 1 rep @ 93% 1 RM Snatch
* 60-90 seconds rest between sets.*
Clean and Jerk (2-2-1-1-1-1)
Clean and jerk:
– 2 reps @ 75% 1RM Clean and Jerk
– 2 reps @ 80% 1RM Clean and Jerk
– 1 rep @ 85% 1RM Clean and Jerk
– 1 rep @ 90% 1RM Clean and Jerk
– 1 rep @ 85% 1RM Clean and Jerk
– 1 rep @ 93% 1RM Clean and Jerk
– 2 reps @ 75% 1RM Clean and Jerk
– 2 reps @ 80% 1RM Clean and Jerk
– 1 rep @ 85% 1RM Clean and Jerk
– 1 rep @ 90% 1RM Clean and Jerk
– 1 rep @ 85% 1RM Clean and Jerk
– 1 rep @ 93% 1RM Clean and Jerk
Banded Hip Activation