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 Power Clean + 1 Clean + 1 Jerk
Build In weight
15/12 Cal Erg
6 Inchworms
6 Handstand Hold Shoulder Taps
10 Kettlebell RDLs
5 KB Kettlebell Swings
A1: 20/16 Cal Row
A2: 10 Goblet Squat
A2: 10 Kettlebell Swings (53/35)
A1& A2 Max Wall Walks w/ remaining time* (Alternating partners)
*Switch Movement each round
35% of your max Rig Hang right into
10 Strict Pull-Ups
–rest 60 seconds —
30% of your max Rig Hang right into
15 Strict Pull-Ups
–rest 60 seconds —
20% of your max Rig Hang right into
20 Strict Pull-Ups
% calculator in Athlete Notes