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GENERAL WARM UP 5-15minutes
Warm Up 1x:
–400m Jog or Row
Plate Warm Up 1x:
–10ea Rotations
–10ea Overhead Rotations
–10 Plate Swing
–5-10ea Plate Woodchop
–10 Alt. OH Lunge
–10 Alt. Lateral Lunge
–10 Squat + Plate Press Away
–5-10 Plate OH Squat
//Weight should be between 15-25#.//
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5 Front Squat
–5 Strict Press
–5 Push Press
Burgener Clean1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″
–3 Drop below parallel
–3 Hang Clean (power or squat)
Hang Clean & Jerk Build Up Sets 1x:
3 Rounds For Time:
400m medball run or 40 Low Box Step Ups (50/35#) of raining
30 Weighted Sit Up (50/35#)
15 Dumbbell Clean & Jerks (50/35#)
3 Rounds For Time Scaled Version:
40 Low Box or Bench Step Ups
30 Weighted Sit Up (35/25#)
15 Dumbbell Clean & Jerks (35/25#)
3 Rounds For Time Minimal Gear Version:
40 Low Box or Bench Step Ups
30 Weighted Sit Up (50/35#)
15 Dumbbell Clean & Jerks (50/35#)
3 Rounds For Time Bodyweight Version:
40 Low Box or Bench Step Ups
30 Sit Ups
15 Clapping Push Ups
Post Work 1x:
–10 Cat Cow (slow)
–1min Childs Pose
–:30sec each Thread the Kneedle
