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 Clean Pull + 1 Clean Panda Pull + Clean + Front Squat + 1 Push Jerk 65% (or 6.5 RPE) 1 RM Clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80% (OR 8/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80-85% (OR 8-8.5/10 RPE) 1RM clean
1:00 Cardio of Choice
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
1:00 Shuttle Jogs (Jog with the distance in your workout)
1 Set (at workout pace):
30 yard Shuttle Sprint (5 yards, 10 yards, 15 yards)
2 Power Cleans (at workout weight)
3/2 Calorie Echo Bike Sprint (OR Machine of choice)
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125)
15/12 Cal Row or 12/10 Cal Bike or 50 Double Unders
-Rest 2 minutes between Sets-
Weighted Alternating Pistol Squats (53/35)
*500m Row after each round
10 Single Dumbbell Hammer Curl (Each Side)
10 Seated Single Dumbbell Lateral Raises (each side)
:30 SeeSaw Plank
-60-90 seconds rest-
1:00 Toe Touch Stretch
1:00 Child’s Pose