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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

Strength
Clean Pull + Clean + Push Jerk + Jerk (5-5-5-4-4)
From Ground – perform prescribed reps of clean pulls, return to ground perform prescribed amount of Squat Cleans into push Jerk, into Split Jerk

2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE

*Do a set every 2 minutes.

Pre-MetCon Warm-up
Warm-up
2 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Strict Pull Up
10 Single Arm Press R/L (Light-Moderate)

1 set (at workout pace)
200m Run
1 rope climb
2 Single Arm Shoulder to Overhead (at workout weight) (1 each side)

Metcon
Metcon (Time)
1200m Run
3 Rope Climbs (15 ft)
15 Dumbbell Shoulder to Overheads (2×50/35)
800m Run
2 Rope Climbs (15 ft)
9 Dumbbell Shoulder to Overheads (2×50/35)

Accessory
Metcon (Weight)
3 Sets
15 Single Leg Calf Raises (Each Side) (hold DB to scale up)
1:00 Wall Sit
-rest 1:00 between sets-

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