June Bug

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

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

Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

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

EMOM is intended to Warm up for the Clean and Jerk at 85% after
Clean and Jerk (EMOM5 1 Clean + 2 Jerks (building))
Clean and Jerk (3x(1+2) @85%)

Metcon (Time)
600m Row (Split)
40 Thrusters (95/65) (split)
300 Double Unders (Split)
6 Rounds of DT (Alt rounds per partner)
–DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead– (95/65)
600m Row (Split)

Metcon (Time)
4 Sets: (1 set every 2 minutes):
20 Strict Pull-Ups
into max hang [stop at the 2 minute mark if you hang on that long] -rest 1 minute between sets-

Post Workout Mobility
1:00 Seal Stretch
1:00 Alternating Scorpion Stretch
1:00 Alternating Calf Stretch