5 Sets (New set every minute)
1 Clean & Jerk @72-75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @77-80% 1RM Clean & Jerk
1. Movement Prep/Activation
A. 3 minute cardio building from easy to moderate
B. Burgener Warm up Snatch – 3-5 reps at each position – all to power position.
C. 20 Single Under + 10 Kip to Swing + 5 Kipping Knee Raise
D. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch – all to power position.
E. 20 Single Under + 10 Kip to Swing + 10 Box Dip
F. Warm up to workout weights and movements.
2. Workout Prep
1 Set (at workout pace)
6 Toes to Bar
4 Power Snatches (at workout weight)
2 Bar Muscle Up
12 Double Under
For Time:
36 Toes to Bar
24 Power Snatches (95/65)
12 Bar Muscle Ups
*36 Double Unders every time you break any movement.
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time: sub 5 minutes
• Time Cap: 8 minutes
RE-TEST DAY
Let’s crush our score from week 1:
2 minutes
Max Rope Climbs
Suggested Warm Up:
3 rounds of:
1:00 cardio easy to moderate
5 Chin Ups
5 Burpees
5 V Ups
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2 Sets
Burgener Warm Up Clean – 3-5 reps of each position
2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)