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
1:00 Bike (Echo OR Assault)
10 Single Arm High Pull R/L (Light-Moderate)
10 Front Squat (45/35)
-Then-
Build to Power Clean weight.
1 Set: (at workout pace)
3/2 Calorie Echo Bike (OR Calorie Assault Bike)
2 Power Clean (at workout weight)
3/2 Calorie Echo Bike (OR Calorie Assault Bike)
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
6 Power Clean (185/125)
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
-rest 1:1 b/t sets-
*Sub 250m Run OR 125 Double Under for Bikes.
10 Seated Single Dumbbell Z-Press (each Side)
:30 Wall Facing Handstand Hold OR :30 Plank Hold (on hands)
– rest as needed between sets-
AMRAP 4 Minutes
40 Mountain Climber Twists (total)
20 Sit Ups
-Rest 3:00 between sets-
odd minute: 1-3 Strict Ring Muscle Ups
even minute: 12-16 Kipping Toes To Rings