Basic
Warm Up/Mobility
Warm-up
A) 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"
-then-
2-3 Sets:
20/16 Calorie Row
10 power cleans (empty bar)
10 V Push Ups
1 set (at workout pace)
3 Power Cleans (at workout weight)
3 Strict Handstand Push Ups
Metcon
Target time each set: 2:30-3:30
Time cap: 4 minutes
Time cap: 4 minutes
Metcon (5 Rounds for reps)
5 Sets (1 Set every 5 minutes)
10 Power Cleans (155/105)
20 Strict Handstand Push Ups
10 Power Cleans (155/105)
10 Power Cleans (155/105)
20 Strict Handstand Push Ups
10 Power Cleans (155/105)
Strength
Front Squat ( Work up to 104%+ (Use 5-8 working s)
Back Squat (10×2 87%)
Finisher
Metcon
3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
Post Workout Mobility
20 alternating Scorpion Stretch
Banded HIp Activation