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"
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Do a set every minute.
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1. Movement Prep/Activation and Increasing Heart Rate
1 Set
:30 Jog (easy to moderate)
:30 Row (moderate)
10 Single Arm Suitcase Deadlift (moderate, each arm)
5 Inchworms
10 Russian Kettlebell Swing (moderate-heavy)
10 Lateral Jump Over Rower
-Then-
Warm Up to Sandbag weight.
2. Workout Prep
1 Set: (at workout pace)
150m/100m Row
200m Run
2 Sandbag Cleans (at workout weight)
2 Synchro Burpees Over Rower
AMRAP 15 Minutes
Odd Rounds: 500m/400m Row
Even Rounds: 400m Run
5 Sandbag Cleans (150/100)
10 Burpees Over Rower
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
*Do a set every 1 minute 30 seconds.
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE