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
3 Sets
6 Shuttle Runs (25’ = 1 rep) (easy to moderate pace) – practice transition and hand/feet placement
6 V Ups, 6 Sit Ups
1:00 Ski (or Row) (moderate)
3-6 strict pull ups, 1 halfway rope climb
1 set (at workout pace):
2 Shuttle Runs (25’ = 1 rep)
4 GHD Sit Ups
4/3 Calorie Ski (or Row)
1 Rope Climbs
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk