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GENERAL WARM UP 5-15minutes
1 Round:
–200m Run/ Row/ Bike
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V Sit
–10 Straight Leg Sit Up
2 Rounds:
–200m Run/ Row/ Bike
–12 KB or DB Sumo Deadlift
–8ea Single Arm KB or DB Swing
–6ea Single Arm KB or DB Press or Push Press
SPECIFIC WARM UP 15-30minutes
Burgener Clean Warm-Up 1xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Tall Hang Drop 2″
–3 Tall Hang Drop parallel
–3 Tall Hang Clean (power or squat)
Specific Barbell Warm Up 1x:
–3 Push Jerk w/ a :01sec pause in the catch position
–3 Clean and Jerk
For Time:
Run 200 meters
10 Clean and Jerk (135/95)
Run 300 meters
10 Clean and Jerk (155/105)
Run 400 meters
10 Clean and Jerk (185/125)
Goal: Sub 13 min
For Time Scaled Version:
Run 200 meters
10 Clean and Jerk (55% 1RM)
Run 300 meters
10 Clean and Jerk (65% 1RM)
Run 400 meters
10 Clean and Jerk (75% 1RM)
Goal: Sub 13 min
For Time Minimal Gear Version:
Run 200 meters
10 DB Clean and Jerk (45’s/30’s)
Run 300 meters
10 Clean and Jerk (55’s/40’s)
Run 400 meters
10 Clean and Jerk (65’s/45’s)
Goal: Sub 13 min
For Time Bodyweight Version:
Run 200 meters
10 Burpees
Run 300 meters
10 Burpee + Vertical Jump
Run 400 meters
10 Burpee Broad Jump
3 Rounds for Quality:
–20 Russian Twist
–15 Barbell Good Morning
