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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

*this day is meant to be geared towards ironing out any technical issues you’ve been wanting to work on! Don’t worry about the loading. Focus in on perfect mechanics, speed and consistency.
Clean and Jerk (5×1)

Pre-MetCon Warm-up
1 Set
1:00 Row
20 Alt. Leg V-Up
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
:30 Handstand Hold
Build to Overhead Squat weight.

1 Set (at workout pace):
5 GHD Sit Ups (OR Alt. Leg V-Up)
10’ Handstand Walk
2 Overhead Squats (at first workout weight)
2 Overhead Squat (at second workout weight)
2 Overhead Squat (at third workout weight)

20:00 Time Cap
Metcon (Time)
50 GHD Sit Ups (OR 50 V Ups)
30’ Handstand Walk
30 Overhead Squats (135/95)
60’ Handstand Walk
40 GHD Sit Ups (OR 40 V Ups)
60’ Handstand Walk
20 Overhead Squats (155/105)
90’ Handstand Walk
30 GHD Sit Ups (OR 30 V Ups)
90’ Handstand Walk
10 Overhead Squats (175/115)

3 Sets
10 Half Kneeling Single DB Arnold’s Presses
10 Dumbbell Front Raises (two lighter Dumbbells)
-rest 1:00-

Post Workout Mobility
1:00 Chest Stretch (each side)
1:00 Pigeon Stretch (each side)
1:00 Seal Stretch