1. Hip Halo Activation
- 10 Side step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
- 3-5 reps at each movement for Burgener Warm Up and Skill Transfer
3 Position Power Clean (Floor, Above Knee, Mid Thigh) + Push Jerk
*Do a set every 2 minutes.
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk
4 Sets (0:00 – 4:00)
Every Minute on Minute
200m Run
-Rest 1:00-
4 Sets (5:00 – 9:00)
Every Minute on Minute
200/180m Ski (OR Row)
-Rest 1:00-
4 Sets (10:00 – 14:00)
Every Minute on Minute
400/360m Bike Erg (OR 12/10 Calorie Air Bike)
-Rest 1:00-
5 Sets (15:00 – 20:00)
Every minute on Minute
5 Clean and Jerks @135/95
Assault Bike Conditioning
Alternating between
Evert 2 mins for 24 mins
21/16 Bike Cals
18/13 Bike Cals
15/10 Bike Cals