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
1:00 Row (10 Damper)
10 Inchworm w/Push Up
15 Cuban Press (Light)
10 Lateral Hop Over Rower
1 Set (at workout pace):
5 Cal Row
3 Power Snatch (at workout weight)
4 Burpee Over Rower
12/10 Cal Row (RX+ 15/12)
*Odd Sets: 15 Power Snatches (75/55)(RX+ 95/65)
*Even Sets: 12 Burpee Over Rower (RX+15 BoR)
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
20 Toes to Bar
20 Walking Overhead Lunges 50/35
[switch arms after 10 lunges]
—rest 2 minutes —
Complete 50 bent over rows with empty barbell
10 Dumbbell Windmills (Each Side)
30 Calf Raises
20 Alternating Dumbbell Curtsy Lunges (Total)
2:00 Pancake Stretch