Jiggle Jiggle

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

Warm-up
Clean Barbell Prep
Barbell Prep –
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

Warm-up
3 Strict Press
3 Push Press
3 Push Jerk
4 Tall Jerks

Strength
Hang Clean & Jerk (4-3-2-2-2)
Perform the prescribed number of Hang Clean9s) (squat) followed by prescribed number of Jerk(s)

3 Hang Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
2 Hang Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

Pre-MetCon Warm-up
Warm-up
1 Set:
1:00 Row
20 Alt. Leg V-Up
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up

1 Set (at workout pace):
5/4 Calorie Row
4 GHD Sit Ups
3 Pull-ups

Metcon
Give yourself 1:30 recovery before the next set
3:30 Cap each set
sub 3:00 optimal
Metcon (4 Rounds for reps)
4 sets: (1 Set Every 5 Minutes)
20/16 Calorie Row
20 GHD Sit Ups (OR 40 Alt. Leg V-Up)
20 Pull-ups

*Sub 16/13 Calorie Echo Bike, 20/16 Calorie Assault Bike, Ski 20/16 Calorie, OR 200m Run for Rx’d if needed

Finisher
Metcon
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-

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