Menu
GENERAL WARM UP 5-15minutes
Bike, Row, or Rope 3xs:
–:45sec Easy
–:15sec Hard
2x:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–5 Rollover V-sit
–10 Muscle Clean
–10 Reverse Grip Press
SPECIFIC WARM UP 15-25minutes
Burgener Clean Warm-Up 2x
Specific C&J Warm Up 1x:
–5 Clean & Jerk
Go on coach’s call for the C&J. Have athletes practicing both resetting at the shoulders and going right into the jerk from the clean.
2 Rounds For Time:
20 Clean and Jerk (155/105)
40 Bar Facing Burpee
Goal: Sub 12 min
2 Rounds For Time Scaled Version:
20 Clean and Jerk (115/75)
30 Bar Facing Burpee
Goal: Sub 12 min
Stretch + Strengthen:
Eccentric Stiff Legged Deadlift: 3 x 6 w/ :06 sec negative
Split Lunge: 3 x 8/side
Eccentric Tricep Extension: 3 x 6 w/ :06 sec negative
Tempo Close Grip Push Up in DB’s: 3 x 6 w/ :03 sec down and up
