5 Sets
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop at20.
*Max Bar Muscle Up in 1:00: 10 aka stop at 10
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.
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
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:
12 Tricep Dips
12 Crush Grip Bicep Curls
– rest 1:00 between sets-
2 Sets
1:00 Bike Erg (build from easy to moderate)
10 Box Jump w/Step Down (increase height each set)
20 Alt. Leg V-Up
10 Hanging Scap Retractions, 5 Kip to Swing
5 Box Dip
1 set (at workout pace):
5 Calorie Bike Erg
5 Box Jump Overs (at workout height)
5 Toes to bar
3 Bar Muscle Ups