Mobility:
Banded Front Rack x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Cat Camel x 10 reps
Warm Up:
EMOM x 4 minutes
6 Alt Jumping Lunges
8 KB Swings
4 Lateral Skater Jumps
Technique & Lift:
Power Snatch
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps
– Power Clean x 5 reps
A. 2-3 sets
Power Clean x 2 TnG
Rest 60 seconds b/ts
*Build to your first starting weight.
B. EMOM x 12 minutes
Power Clean
*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep
*Comp & L3 @ 75% x 2 TnG reps | @ 85% x 1 rep
*L2 @ 65% x 2 TnG reps | @ 70% x 1 rep
*L1 @ Mod x 2 TnG reps | @ Mod+ 5-10lbs x 1 rep
C. 3 sets of:
Goblet Step Up x 6-8 reps/Leg
Single Arm OH Carry x 100ft/Side
Banded Tricep Push Downs x 20-30 reps
– Rest 60 seconds b/t sets –