1. Burgener Warm Up Clean - 3-5 reps of each movement.
2. Front Squat Skill Transfer Exercises - 3-5 reps of each movement
.3. 3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean Lift Off to Mid Knee + Pause Clean + Jerk Dip + Split Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 70% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 75% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 80% 1RM Clean and Jerk
*Pause Clean + Pause Split Jerk: Pause in receive for 2 seconds.
Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 85-90% 1 RM Clean and Jerk
Metcon
3 sets: ( 6 min cap each set)
12/10 Calorie Ski (OR Row)
8 Dumbbell Front Squats (2x50/35)
12/10 Calorie Ski (OR Row)
6 Dumbbell Push Press (2x50/35)
12/10 Calorie Ski (OR Row)
4 Dumbbell Thrusters (2x50/35)
12/10 Calorie Ski (OR Row)
2 Dumbbell Squat Clean Thrusters (2x50/35)
-rest until minute 8 before starting the next set-
Scaled:
Metcon
3 sets:
10/8 Calorie Ski (OR Row)
7 Dumbbell Front Squats (2x50/35)
10/8 Calorie Ski (OR Row)
5 Dumbbell Push Press (2x50/35)
10/8 Calorie Ski (OR Row)
3 Dumbbell Thrusters (2x50/35)
10/8 Calorie Ski (OR Row)
1 Dumbbell Squat Clean Thrusters (2x50/35)
-rest until minute 8 before starting the next set-
*Open Athletes, perform 2 time and score slowest set twice
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