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Equipment needed:
–Bike, Rower
–Mini Band.
–Barbell.
Row, Bike 3xs:
–2-min
*Add 2 :15sec bursts throughout.
1 Round:
–5 Bootstrapper
–20 Banded Good Morning or
–15 Band Pull Aparts
–5 Muscle Clean
–5 Reverse Grip Press
1 Round:
–10 Barbell Good Morning
–15 Band Pull Aparts
–5- Muscle Clean
–5- Reverse Grip Press
SPECIFIC WARM UP 15-25minutes
Toes to Bar Specific Warm Up 1x:
–6 Kip Swing
–3 Kip Swing + 3 Kipping Knee Raise
–3 Kipping Knee Raise + 1 Toes to Bar
–3 Toes to Bar
Burgener Clean Warm Up 1x:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″
–3 Drop below parallel
–3 Hang Clean (power or squat)
10 Minutes to find 1RM
For Time:
50 Clean and Jerk (185/125)
-At the start of every minute complete 5 Toes to Bar
*Once completing the 50 reps ride the bike or rower at a moderate to strong pace till the clock hits 20 min.
*Goal: Sub 13 min
For Time Scaled Version:
50 Clean and Jerk (Appx. 70% 1RM)
-At the start of every minute complete 5 Straight Leg Sit Up
For Time Minimal Gear Version:
50 Dumbbell Clean and Jerk (70’s/50’s)
-At the start of every minute complete 5 Toes to Bar
For Time Bodyweight Version:
60 Squat Jumps
60 Hand Release Push Ups
60 Jumping Lunges
60 Alternating Wall Plank
-At the start of every minute complete 5 V-Ups
Post Work 1xs:
–10 Cat Cow (slow)
–1min Childs Pose
–:30sec per side Thread The Kneedle
