3 Rounds
12 Dumbbell Snatches (50/35)
4 Burpee Pull Ups
-rest 1 minute-
2 Rounds
24 Dumbbell Snatches (50/35)
8 Burpee Pull Ups
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
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 minute roll out trunk/abs with foam roller, sandbag, or medball
3 sets
15 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-
2 Sets
0:45 Row (easy to moderate)
0:45 Bike (easy to moderate)
10 Single Arm High Pull (Light-Moderate) (each side)
15 Russian Kettlebell Swing (Moderate)
5 Inchworm
3 Strict Pull Up
1 set (at workout pace):
4 Dumbbell Snatches (at workout weight)
2 Burpee Pull Ups