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

13:00 time cap
Hang Clean & Jerk (1 x (1+1) )
Perform the prescribed number of Hang Clean9s) (squat) followed by prescribed number of Jerk(s)

get to a RPE 10/10

Partner Thursday
Metcon (Time)
4 Rounds
30 Chest to Bar Pull Ups
50 Abmat Sit UPs
30 Handstand Push Ups
18 Thrusters (135/95)
*Split all reps as needed

Metcon (Time)
Base percentage off of numbers from week one:

50% of your max Rig Hang right into
100 meters Double Plate Farmers Carry 45s/25s
–rest 60 seconds —

40% of your max Rig Hang right into
150 meters Double Plate Farmers Carry
–rest 60 seconds —

30% of your max Rig Hang right into
200 meters Double Plate Farmers Carry

3 Sets
10 Single DB Bulgarian Split Squat (Each side)
right into
1:00 Wall Sit (scale up by holding DB)
– rest 60-90 sec –