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 Bike
20 Alt. Leg V-Up
1 Set (at workout pace):
5 Cal Bike
5 GHD Sit Up
1 Bear Complex (at workout weight)
50/40 Calorie Bike Erg
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
50/40 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
**Sub 50/40 Calorie Row or 38/30 Calorie Assault Bike for Rx’d if needed
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip
10 Split Jerk @6/10 RPE
8 Split Jerk @7/10 RPE
6 Split Jerk @8/10 RPE
4 Split Jerk @9/10 RPE
2 Split Jerk @10/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.
2 minute alternating wrist stretch
1:00 Seal Pose
1:00 Child’s Pose
Clean Barbell Prep is for Bear Complex in Metcon