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 Row OR Ski (moderate)
10 Box Jump w/Step Down (Increase in height each set)
1 set (at workout pace):
3 Calorie Row OR Ski
2 Box Jump Overs (at workout height)
3 Sets (1 Set Every 7 minutes)
21-15-9/18-12-6
Calorie Row OR Ski
12-9-6
Box Jump Overs (30/24)
Give yourself 1:00 of rest.
Chipper:
80 Flutter Kicks (L+R=1)
60 Lying Heel Taps (L+R=1)
40 Sit ups
20 Tuck Ups
3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 68% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk