OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo 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
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"
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)
3x High Hang Clean + 3x Hang Clean + 3x Clean
1:00 Echo/Assault Bike (easy to moderate)
4-8 Power Snatches (ascending weight)
4-8 Power Cleans (ascending weight)
1 Set (at workout pace):
5/4 Calorie Row
2 Power Snatches (at top workout weight)
2 Power Cleans (at top workout weight)
400 M Partner Run
10 Deadlifts (185/125)* A1: A2 Hold Plank then Switch
40 Power Cleans (185/125)
400 M Partner Run
10 Deadlifts (225/145)* A1: A2 Hold Plank
40 Cleans (225/145)
–2:00 Rest–
10 Deadlifts(135/95)* A1: A2 Hold Plank then Switch
20 Power Snatch (135/95)
400 M Partner Run
10 Deadlifts(185/125)* A1: A2 Hold Plank then Switch
20 Snatches (185/125)
400 M Partner Run
2x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 2 sets (6 reps = 1 set)
1x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 3 sets (3 reps = 1 set)
– Rest as needed between sets –