2-4-6-8 who do we appreciate
Warm Up/Mobility
Warm-up
Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position
A) Burgener Warm Up Clean – 3-5 reps at each position
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"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Strength
18:00 working time clock
Metcon (Weight)
Push Press + Pause Push Jerk (pause 2s in receiving position):
– 3 set of (2+1) (70-75% of Push Press)
– 2 Sets (1+1) (70-75% of Push Press)
– 3 set of (2+1) (70-75% of Push Press)
– 2 Sets (1+1) (70-75% of Push Press)
Halting Clean Deadlift + Clean + Jerk (3 sets (2+1+2) 65% then 2 sets (1+1+1) 70-75% )
Perform the prescribed number of Halting Clean Deadlifts (pausing 3 sec. just below the knee), followed by the prescribed number of Squat Cleans and Split Jerks
based off 1 RM C&J
Warm-up
2/2 Russian box Step ups
2 Burpees
2 Box Jump Overs
2 Burpees
2 Box Jump Overs
Metcon
Metcon (Time)
8 Rounds
200 M Run
10 Burpee Box Jump Overs (Open style)
:30 rest b/t Rounds
200 M Run
10 Burpee Box Jump Overs (Open style)
:30 rest b/t Rounds
18:00 TC
Finisher
Metcon
3 Rounds
15 Cuban Press R/L (Light)
15 Cat Cow
15 Straight Leg Deadbug R/L
15 Bulgarian Split Squat R/L
15 Cuban Press R/L (Light)
15 Cat Cow
15 Straight Leg Deadbug R/L
15 Bulgarian Split Squat R/L
Post Workout Mobility
3:00 Calf Stretch/Rolling
Banded Hip Activation