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
*Do a set every minute and thirty seconds.
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
2 Sets
1:00 Jog
10 Hanging Scap Retractions, 10 Kip to Swing
5 No Jump Burpee
10 Single Arm Dumbbell Swing (each side, moderate)
1 Set (at workout pace):
100m Run
3 Chest to bar pull ups
2 Max Devils Press (at workout weight)
4 sets:
AMRAP 3 Minutes
200m Run
15 Chest to bar pull ups
In remainder of time: Max Devils Press (2×50/35)
– 1:00 Rest b/t sets
Score is Max Devil’s Press
Every 1:30
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 8/10 RPE
* Pause for 2 seconds in catch of the split jerk