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
2 sets
1:00 Ski/row
25 single unders
15 banded good mornings
1:00 Bike
at workout pace
100 m ski/row
15 double unders
5 Cleans
2/3 Cal Bike
Amrap 15
500 m ski/Row
50 Double unders
10 Power Cleans (155/105)
25/20 Cal Bike
50 Double Unders
10 Power Cleans
50 Russian Twists
50 Flutter kicks
50 Russian Twists
2-3 minutes slow/easy cardio
2 minutes calf smash each side
2 minutes ankle dorsiflexion stretch each side