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 Echo or Assault Bike (moderate)
5 Up downs, 5 Half Bottom burpees
10 Banded Good Morning
3 Single arm Dumbbell Deadlifts (each side) (moderate)
3 Single arm Dumbbell Squat (each side) (moderate)
3 Single arm Dumbbell Push Press (each side) (moderate)
1 set (at workout pace):
2 Dumbbell Deadlifts (at workout weight)
2 Dumbbell Front Squats (at workout weight)
2 Dumbbell Push Presses (at workout weight)
2 Burpee over Dumbbell
10 Rounds
7 Dumbbell Deadlifts (2x50s/35)
7 Dumbbell Front Squats (2x50s/35)
7 Dumbbell Push Presses (2x50s/35)
*Everytime you break perform 7 Burpee over Dumbbells*
1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk