Partners
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
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
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
Strength
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
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
Metcon (Weight)
Every 1:30 for 5 Rounds
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: 60% or (6/10 RPE) 1 RM Clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: 60% or (6/10 RPE) 1 RM Clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean
Pre-MetCon Warm-up
Warm-up
1:00 Ski
20 Alt. Leg V-Up
10 Kip to Swing
5 Inchworm w/Push-Up
5 Strict Pull-Up
20 Alt. Leg V-Up
10 Kip to Swing
5 Inchworm w/Push-Up
5 Strict Pull-Up
1 Set (at workout pace):
3 Toes to bar
10 Double Unders
2 Bar Facing Burpee
3 Chest to Bar Pull Ups
Metcon
Metcon (Time)
Team of 2
3 Rounds
30 toes to bar (split)
60 double under (each at the same time)
15 synchro bar facing burpee
60 double under (each at the same time)
30 Hang Power Cleans (115/85) (split)
3 Rounds
30 toes to bar (split)
60 double under (each at the same time)
15 synchro bar facing burpee
60 double under (each at the same time)
30 Hang Power Cleans (115/85) (split)
Finisher
Metcon
3 sets
5 Turkish Get Ups (Each Side)
1:00 Plank DB Pull Throughs
5 Turkish Get Ups (Each Side)
1:00 Plank DB Pull Throughs
Post Workout Mobility
1:00 Couch Stretch (each side)
1:00 Alternating Calf Stretch
1:00 Frog Stretch