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Equipment needed:
–Bike, Rower
–Mini Bands.
–Barbell.
–Box.
EVERY MINUTE ON THE MINUTE x 3 Rounds:
Minutes 1: 100 Meter Run OR :45sec Bike, Row
Minute 2: Bootstrapper, Thoracic Rotation, Ragdoll (No PVC)
Minute 3: 10 Banded Good Morning + 10 Band Pull Aparts + 5 Banded Press
For minutes 2,5, & 8 switch up the dynamic movement.
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over 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 Drop 2″”
–3 Drop below parallel
–3 Hang Clean (power or squat)
Power Clean & Jerk Specific Warm Up 1x:
–3 Power Clean
–3 Push Jerk
–3 Split Jerk
–3 Power Clean and Jerk
15 Minutes to find a heavy single
EMOM 12 min:
Min 1: 20 Box Jump (24/20)
Min 2 15 Burpee
Min 3: 5 Clean and Jerk (185/125)
EMOM 12 min Scaled Version:
Min 1: 15 Box Jump OR Step Up (20/16)
Min 2 10 Burpee
Min 3: 5 Clean and Jerk (Appx. 70-75% 1RM)
EMOM 12 min Minimal Gear Version:
Min 1: 20 Box Jump (24/20)
Min 2 15 Burpee
Min 3: 5 Dumbbell Clean and Jerk (75’s/55’s)
EMOM 12 min Bodyweight Version:
Min 1: 20 Box Jump or Bench Alt. Step Up
Min 2 15 Burpee
Min 3: 8 Plank to Squat + Rocket Jump
Post Work 1x:
–2min per side Banded Hamstring Stretch
–1min per side Banded Lying Crossover Stretch
