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GENERAL WARM UP 5-15minutes
2 Round:
–1min Single Unders
–10 Sumo Inchworm
–8 Wall Squat
–:20sec Dead Hang
–20 Alt. Wall Plank
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–5 Romanian Deadlift
–5 Bent Over Barbell Row
–5 Muscle Clean
–5 Front Squat
–5 Strict Press
Burgener Clean Warm-Up 1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Tall Drop 2″
–3 Tall Drop below parallel
–3 Tall Squat Clean
15 Minutes to find a heavy single. No failed reps. Use time to figure out workout weight.
AMRAP 7 min:
3 Clean and Push Jerk (225/155)
21 Air Squat
42 Double Under
AMRAP 7 min Scaled Version:
3 Clean and Push Jerk (80% 1RM Push Jerk)
15 Air Squat
50 Singles
AMRAP 7 min Minimal Gear Version:
5 Dumbbell Clean and Push Jerk (75’s/55’s)
21 Air Squat
42 Double Under
AMRAP 7min Bodyweight Version:
5 Burpee Broad Jump
21 Air Squat
42 Lateral Hops
Midline 3 Rounds:
50′ Double KB Front Rack Carry
:20sec Hollow Hold
