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Warm-up
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
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
Strength
Every 3:00
Muscle Clean (3×5 – High Hang Position)
5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
Pre-MetCon Warm-up
Warm-up
1:00 Bike
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up
1 Set: (at workout pace)
5 Toes to bar
.25 mile bike (OR 200m Bike Erg) (OR Cardio)
5 Chest to bar Pull Ups
Metcon
Metcon (Time)
35 Toes to bar
1.5 mile bike (OR 2500m Bike Erg)
35 Chest to bar Pull Ups
1.5 mile bike (OR 2500m Bike Erg)
1.5 mile bike (OR 2500m Bike Erg)
35 Chest to bar Pull Ups
1.5 mile bike (OR 2500m Bike Erg)
*Sub 100/75 Calorie Echo Bike OR 120/90 Calorie Assault Bike if needed.
Finisher
Metcon (Checkmark)
2-3 Sets
10 Bodyweight Bulgarian Split Squat (Each side)
right into
1:00 Wall Sit
10 Bodyweight Bulgarian Split Squat (Each side)
right into
1:00 Wall Sit